CF Fitness & Performance- Week 11
- Bryce Boratko
- Sep 16, 2019
- 2 min read
Monday 9/16
CF Fitness
A. Press 3x3-4 -aim to add weight OR, volume to last week’s results
B. EMOM x15 Minutes:
Minute 1: 10 Deadlifts- moderate
Minute 2: 15-20 Situps
Minute 3: 8-10 DB Push Presses- moderate to heavy
Performance
A. Push Press + Jerk (1+1) x4
B. For Time:
50 Deadlifts 225/155lbs
50 Strict HSPU’s
*15 Minute Cap
Tuesday 9/17
CF Fitness
A. Snatch Grip Deadlift 3x3-4 *Aim to increase working sets by 5-10lbs from last week.
B. 5 Minute AMRAP:
6 DB Snatches- Heavy
8 Mixed DU’s or 16 Jump Rope
Rest 3 Minutes x2
Performance
A. Hang Snatch (hip) Build to a heavy double
B. 5 Minute AMRAP:
5 Power Snatches 135/95lbs.
15 DU’s
Rest 3 Minutes x2
Wednesday 9/18
CF Fitness
A. Goblet Squat- 4x12-15 Try to use the same loading as last week
OR; Front Squat- 3x4-5
B. 3 Rounds For Time:
20/15 Calorie Row
20 Jumping Lunges or Reverse Lunges
15 KB High Pulls- Heavy
Performance
A. Back Squat- 4x4 -Aim to go a bit heavier than last week if possible
B. 3 Rounds For Time:
25/19 Calorie Bike
20 Jumping Lunges
15 Burpee Bar Hops
Thursday 9/19
CF Fitness
A. Hang Power Clean + Front Squat + Push Press + Jerk (1+1+1+1) E2MOM x6 Sets
B. 12 Minute AMRAP:
12 Pullups or Jumping C2B
9 Thrusters, you may use DB’s- These should be challenging
Performance
A. Clean +Jerk- Build to a heavy set. We have been doing these over the past few weeks. The purpose here is NOT to hit a PR every week! Go heavy, but proficiency comes first.
B. 4 Rounds for Time:
12 C2B Pullups
9 Thrusters 135/95lbs
Friday 9/20
CF Fitness
A. Accessory work OR, strength makeup.
B. 20 Minute AMRAP:
20 KB Swings or Stiff Legged KB Deadlift
20 Box Step Overs
20 Renegade Rows
15/12 Calorie Bike
Performance
A. Accessory work OR, strength makeup.
B. 20 Minute AMRAP:
20 KB Swings 70/53lbs
20 Box Step Overs (w/ KB)
20 T2B
20/15 Calorie Row
Saturday 9/21
CF Fitness & Performance
3 Rounds for Time:
30 Wall Balls 20/14lbs
800M Run
30 (HR) Push-ups
*Wall Balls may be modified by load, or to even just body weight squats. Modify the distance on the run to 600M. If unable to do push-ups properly, modify to the incline that allows for a proper, rigid position. Do not just do them from the knees!
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