• Bryce Boratko

CF Fitness & Performance Week 2

Link- Strength Accessory Work

Monday 4/22

The goal here is sustainability across all six sets. Each interval should be similar, and consistent.

CF Fitness

Every 6 Minutes x18 Minutes (3 sets)

9 DB Thrusters -light to moderate

12 V-ups or Situps

15 KB Swings -moderate

15/12 Calorie Row

Rest 3 Minutes x2 (Begin at minute 21)


Performance

Every 6 Minutes x18 Minutes (3 sets)

9 Thrusters 95/65lbs

12 T2B

15 KB Swings 70/53lbs.

18/14 Calorie Bike

Rest 3 Minutes x2 (Begin at minute 21)


Tuesday 4/23

CF Fitness

A. Hang Muscle Snatch + Overhead Squat (3+3)4

B. Incline Bench Press- 5x10 -use the same weight as last week

C. Box Assisted Chin Ups- 6x6


Performance

A. Muscle Snatch + Snatch Balance (3+3)4

B. Incline Bench Press- Build to a heavy set of 10, then 2x10@85% *If you did not get 10 reps at last week’s heavy set, DO NOT try to go heavier this week. Your drop sets will still be based off your heavy set, but will increase this week.

C. Chin Ups- 6x6 *use added weight if able to maintain proficiency


Wednesday 4/24

CF Fitness

A. Goblet Squat 5x10-12/ Box Squat 6x6 *Please see coach about this option.

B. 21-15-9

Wall Balls

DB Push Presses- use a load that’s heavy for 8 reps


Performance

A. Back Squat- Build to a heavy set of 10, then 2x10@85% *If you did not get 10 reps at last week’s heavy set, DO NOT try to go heavier this week. Your drop sets will still be based off your heavy set, but will increase this week.

B. 21-15-9:

Wall Balls 20/14lbs

Strict HSPU


Thursday 4/25

CF Fitness & Performance

A1: Bent Over Row x10-12

A2: Strict Ring Dips 4.4.4, Dips, or Perfect Pushups

Rest no more than 90 seconds X 4 Sets

B. Hip Thrust- 4x8-10 *use around 80% of your 5RM


Friday 4/26

CF Fitness

A. Hang Muscle Clean 3x5

B. Deadlift- 4x10 -Build to a challenging weight, and use for all four sets

C. 4 Rounds for Time;

6 KB Cleans- moderate to heavy

12 Reverse Goblet Lunges

6 Burpees


Performance

A. Muscle Clean 3x5

B. Deadlift- Build to a heavy set of 10, then 2x10@85%

C. 4 Rounds for Time;

6 Power Cleans 135lbs.

12 Reverse Front Rack Lunges

6 Burpee Bar Hops


Saturday 4/27

CF Fitness

With a partner, and only one person working at a time alternating every round to complete 10 Rounds of each A & B;

A.

25 Jump Rope

5 Ring Rows or Pullups

10 DB Snatches- moderate

9 (HR) Pushups or Incline Pushups

Rest 5 Minutes

B. Row 12/9 Calories


Performance

With a partner, and only one person working at a time alternating every round to complete 14 Rounds of each A & B;

Row 20/15 Calories

Rest 5 Minutes

B.

25 DU’s

5 C2B Pullups

7 Power Snatches 125/85lbs.

9 (HR) Pushups

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