• Bryce Boratko

CF Fitness & Performance Week 10

Monday 3/25

CF Fitness

A. Goblet Squat- 5x10-12 AHAP -use the same load as last week

B. Every 4 Minutes x16 Minutes (4 Sets);

SA DB Front-racked Walking Lunge x20 Steps (10R/ 10L)

SA DB Push Press x20 (10R/ 10L)

12/9 Calorie Row


Performance

A. Front Squat + Back Squat- Build to a heavy (1+AMQRP) Reference last week. Based on feel, try to improve either intensity OR quality reps.

B. Every 4 Minutes x16 Minutes (4 Sets);

SA KB Front-racked Walking Lunge x20 Steps (10R/ 10L)

SA KB Push Press x20 (10R/ 10L)

12/9 Calorie Bike

*Due to a mixture of technique, experience and strength, warm up to a challenging load that you can move proficiently.


Tuesday 3/26

CF Fitness

A. Hang Snatch (hip) + Overhead Squat (1+1) OTM x15 Minutes

*Only go as low into the overhead squat as you are able to maintain a balanced position. Depth will be different for everyone, and some may NOT be able to achieve full depth. That’s okay!

B. In 14 Minutes, Complete as many rounds & reps as possible following the pattern below;

10 KB Swings

15 Jump Rope

12 V-ups or Situps

15 KB Swings

20 Jump Rope

12 V-ups or Situps

20 KB Swings

25 Jump Rope

12 V-ups or Situps...


Performance

A. Snatch- Build to a heavy single, then 95%(of HS)x1x3

B. In 14 Minutes, Complete as many rounds & reps as possible following the pattern below;

10 KB Swings 70/53lbs

15 DU’s

10 T2B

15 KB Swings

20 DU’s

10 T2B

20 KB Swings

25 DU’s

10 T2B...


Wednesday 3/27

CF Fitness

Every 3:30 x4 sets

9 KB Cleans- moderate to heavy

12 Z-presses

9/6 Calorie Bike


Performance

Every 3:30 x3-5 Sets

6 Hang Cleans 185/135lbs.

12 Strict HSPU

Row 200/150M

*Push your pace on these sets. They should be uncomfortable! DO NOT continue if you cannot maintain intensity.


Thursday 3/28

CF Fitness

Complete 4-5 sets, based on feel. These are NOT for time. Focus on quality and proficiency with each movement, and rest as needed.

3 TGU’s (Right)

5 DB Snatches

7 SA Goblet Squats

9 SA KB Swings

3 TGU’s (Left)

5 DB Snatches

7 SA Goblet Squats

9 SA KB Swings


Performance

Complete 4-5 sets, based on feel. These are NOT for time. Focus on quality and proficiency with each movement, and rest as needed.

3 TGU’s 53/35lbs (Right)

5 KB Snatches

7 SA Goblet Squats

9 SA KB Swings

3 TGU’s 53/35lbs (Left)

5 KB Snatches

7 SA Goblet Squats

9 SA KB Swings


Friday 3/29

CF Fitness

A. EMOM x15 Minutes- Hang Clean + Jerk -Build to a challenging, proficient set

Each clean should pass through the squat. If you need to catch in the power position before front squatting, that’s fine. Because your overhead will be the limiting factor keeping the weights on the lighter side, try to focus on cleaning into the squat without the pause at the power position.

B. Deadlift- 4x5 moderate to heavy

Performance

E2MOM x20 Minutes- Clean & Jerk x1 -Build to a heavy single

Deadlift- Build to a heavy set of 5


Saturday 3/30

CF Fitness

With a partner,

100 HR Pushups or Incline Pushups

100 Wall Balls

80 Jumping C2B Pullups or Jumping Pullups

40 Hang Power Cleans -use a moderate load for 5 reps

40 NPU Burpees


Performance

With a partner,

150 HR Pushups

150 Wall Balls 20/14lbs

100 Pullups

50 Power Cleans 135/95lbs.

50 Burpees

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