• Bryce Boratko

CF Fitness & Performance Week 2

*Link to Strength Accessory Page

Monday 1/28

WHY are we doing these weird hip thrusts, what's the point?

CF Fitness

A. Barbell Glute Bridge 5x10 *pause at the top of each rep, increase loading from last week

B. For Time;

25 Mixed DU’s or 100 Jump Rope

50 Deadlifts -moderate, use the same load as 1/21

50 DB Push Presses -heavy for 8-10 reps

25 Mixed DU’s or 100 Jump Rope


Performance

A. Hip Thrust 5x10 *try to increase load from last week

B. For Time;

50 DU’s

50 Deadlifts 225/155lbs.

50 HSPU’s

50 DU’s


Tuesday 1/29

CF Fitness

A. Overhead Squat/ Snatch Press Progression- Find the most challenging but sustainable depth you can achieve using progressive sets of 4-6 reps at a time. Based on your restrictions, superset with appropriate mobility work (this will be discussed in class). Snatch Press Progressions

B. Goblet Squat 5x12-14 -use the same loading as last week


Performance

A. 3 Position Sn. Deadlift (1in., knee, upper mid-thigh) + Snatch (2+1) x10 sets, begin your first working set around 65% and build based on feel and proficiency

B. Front Squat + Back Squat 63%(4+6)x4 *intensity based off front squat max


Wednesday 1/30

CF Fitness

4 Sets:

In 5 Minutes;

Row 30/22 Calories

AMRAP:

10 KB Swings

5 Burpee Box Jumps

Rest 3 Minutes


Performance

4 Sets:

In 5 Minutes;

Bike 40/30 Calories

AMRAP:

10 KB Swings 70/53lbs.

5 Burpee Box Jump Overs 24/20in.

Rest 3 Minutes


Thursday 1/31

CF Fitness

A. Reverse Lunge or Russian Step Up 3x20 *use added weight in each hand if possible, aim to improve loading from last week

B. 3 Rounds for Time;

Bike 21/15 Calories

16 Single Leg Box Squats or Russian Step Ups

10 DB Snatches -use a challenging load


Performance

A. Reverse Lunge 3x20 @48% of Squat

B. 3 Rounds for Time;

Row 30/22 Calories

16 Pistols

8 Power Snatches 135/95lbs.


Friday 2/1

CF Fitness

A1. Thruster 5, 5, 5, 5, 5, 5

A2. AMQRP Ring Rows

Rest 3 Minutes between sets

B. 7 Minute AMRAP:

6 Hanging Knee Raises/ K2E

5 DB Hang Power Cleans -moderate to heavy for 5 Reps

4 DB Push Presses


Performance

A1. Thruster 5, 4, 3, 5, 4, 3 -use the same loading as last week for these sets

A2. AMQRP: Strict Pullups

Rest 3 Minutes between sets

B. 7 Minute AMRAP:

6 T2B

5 Hang Power Cleans 165/110

4 Push Jerks


Saturday 2/2

CF Fitness

With a partner, and alternating EACH exercise to complete 20 total rounds;

6 Jumping C2B Pullups

9 Incline Pushups

12 Wall Balls


Performance

With a partner, and alternating EACH round to complete 20 total rounds;

6 Pullups

9 (HR) Pushups

12 Wall Balls 20/14lbs.

*Push your pace on these sets

268 views
  • Instagram - Black Circle
  • Facebook Round
CFK_logo_v_tag_color_lightbg.png
graphic-300x150.png