*November’s Member of the Month!

**Jamie, from Elite Physical Therapy in Attleboro, will be running our next Mini Clinic on Thursday evening from 6:30-7:30PM in place of our regularly scheduled class. Jamie will be covering common movement deficiencies, as well as proper stretching/ mobility techniques among other things. Please sign up through the ZP link —>Elite PT Mini Clinic

Link to Powerbuilding & Weightlifting Programs

Link to Strength Accessory Work

Monday 11/26/18 Week 5
CF Fitness
A1; Press + Push Press (3+4), Rest 20 sec
A2; 2 Point supported DB Row x8-10 Rest 2 Min x4 Sets
B. 4 Rounds for Time:
6 Deadlifts -moderate to heavy
8 Pullups or Ring Rows
10 Burpee Bar Hops

Performance
A. Press + Push Press (3+4) x4 -use your 5RM press, bar is taken from floor.
B. 4 Rounds for Time:
6 Deadlifts 275/ 190lbs
8 C2B Pullups
10 Burpee Bar Hops

Tuesday 11/27/18
CF Fitness
A. Snatch Grip DL + Hang Snatch (2+2) OTM x15 Minutes *Only add weight with proficient movement
B. Every 4 Minutes x 6 Sets
Row 425/ 320M

Performance
A. Pause Snatch + Snatch OTM x15 Minutes (5×65%, 5×70%, 5×75%)
B. Every 4 Minutes x 6 Sets
Bike 40/30 Calories

*Reference 11/15*

Wednesday 11/28/18
CF Fitness
A. Goblet Squat 6×10-12 *Go as heavy as you can on these that still allows for proficient movement.
B. Every 2 Minutes x16 Minutes (4 Sets):
Station 1: 12 Push Presses -moderate to heavy for 10 Reps
Station 2: 20 Steps, Farmers Carry Walking Lunge or Russian Step Ups

Performance
A. Back Squat 75%x8x4
B. Every 2 Minutes x16 Minutes (4 Sets):
Station 1: 12 HSPU
Station 2: 20 Steps, Farmers Carry Walking Lunge 55/35lbs (per hand)

Thursday 11/29/18
CF Fitness
Every 7 Minutes x28 Minutes
Bike 21/15 Calories
6 C2B Pullups, Jumping C2B or Jumping Pullups
9 Wall Balls
12 Mixed DU’s or 50 Jump Rope
9 Wall Balls
6 C2B Pullups, Jumping C2B or Jumping Pullups

Performance
Every 7 Minutes x28 Minutes
Row 750/500M
3 Muscle Ups
12 Wall Balls 20/14lbs.
24 DU’s
12 Wall Balls
3 Muscle Ups

Friday 11/30/18
CF Fitness
A. Hang Clean + Push Press +Jerk (2+1+1) OTM x15 Minutes *Build on weight ONLY with proficient movement. The load will stay relatively light due to the volume.
B. In 10 Minutes, complete as many rounds and reps as possible following the pattern below:
2 KB High Pulls -use a moderate to heavy load
2 Dips
4 KB High Pulls
3 Dips
6 KB High Pulls
4 Dips
8 KB High Pulls
5 Dips

Performance
A. Pause Clean + Jerk (Pause in dip) OTM x15 Minutes (5×65%, 5×70%, 5×75%)
B. In 10 Minutes, complete as many rounds and reps as possible following the pattern below:
1 Power Clean @65% -use the same load as 11/12
2 Ring Dips
2 Power Cleans
3 Ring Dips
3 Power Cleans
4 Ring Dips
4 Power Cleans
5 Ring Dips

Saturday 12/1/18
CF Fitness
3 Rounds for Time:
20 DB Snatches -heavy
30 Box Jumps
40 T2B, V-ups, or Partner Medicine Ball Situps
50 KB Swings

Performance
3 Rounds for Time:
20 Power Snatches 135/95lbs.
30 Box Jumps 30/24in.
40 T2B
50 KB Swings 70/53lbs.