Monday 4/8
CF Fitness
A. Goblet Squat- TEST
B. EMOM x 15 Minutes;
Min 1: 8 KB Cleans -use a challenging weight
Min 2: 12 Front Rack, High-Knee March (R arm)
Min 3: 12 Front Rack, High-Knee March (L arm)
*You may use a heavier weight for the march. The weight used for this march should be as heavy as you can hold position with.
Performance
A. Front Squat -Build to a 1RM
B. Every 3 Minutes x15 Minutes (5 sets)
Power Clean
*Begin Power Cleans using 70% of your best power clean. Using a descending pattern (5,4,3,2,1) per set, build to a heavy single.
Tuesday 4/9
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. 3 Rounds for Time;
12 DB Snatches- Heavy
12 Pullups: C2B, Kipping, or Jumping Pullups
12 Dips or Pushups
Performance
A. Snatch- Build to a 1RM
B. 3 Rounds for Time;
6 Snatches 165/115lbs
6 Ring Muscle Ups
Wednesday 4/10
CF Fitness
EMOM...
Min 1: Row 175/125M
Min 2: 12 Wall Balls
Min 3: 12 KB Swings
*The goal here is to go as long as you can at a sustainable pace and work capacity up to 10 rounds.
Performance
Bike 50 Calories
50 Wall Balls 20/14lbs
50 KB Swings 70/53lbs
Rest 10 Minutes x2
Thursday 4/11
CF Fitness
Every 10 Minutes for 30 Minutes;
Min 0: 800M Run
Min 10: 1K Row
Min 20: 50 Calorie Bike
Performance
Every 10 Minutes for 30 Minutes;
Min 0: 1 Mile Run
Min 10: 2K Row
Min 20: 100 Calorie Bike
*Depending on how you feel, today’s workout can be pushed, or used as a slower paced recovery session. Based on how many days a week you train, and your goals, discuss with the coach how you should approach this workout. Modify distance/ work capacity if and where necessary.
Friday 4/12
CF Fitness
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.
D. Deadlift- Heavy 5
Performance
Clean & Jerk- 1RM
Deadlift- Heavy 3
Saturday 4/13
CF Fitness
21-15-9 Reps for Time;
DB Thrusters- use a weight that’s challenging for 10-12 reps
Jumping C2B Pullups
Performance
21-15-9 Reps for Time;
Thrusters 135/95lbs
C2B Pullups
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