• Bryce Boratko

CF Fitness & Performance- Week 2

**Strength Accessory Work

Monday 7/15

CF Fitness

A. Seated Press 4x6-8

B. E3MOM x 3 Sets

Station 1: 100M Farmer’s Carry

Station 2: 20 Reverse Lunges

Station 3: 15-30 Situps


Performance

A. Z-Press 4x5

B. E3MOM x 3 Sets

Station 1: 200M Farmer’s Carry 53/35lbs./ hand

Station 2: 20 Front Racked, Reverse Lunges 135/95lbs.

Station 3: 20 T2B

*For every time the weight is put down on both the farmers carry, AND the lunges, you’ll owe 7 calories on the bike following the workout.


Tuesday 7/16

CF Fitness

A. Snatch Grip RDL 5x5- based on feel, aim to increase working sets by 5-10lbs

B. For Time:

50 Jump Rope

40 DB Snatches- light to moderate

30 Pushups or Incline Pushups

20 Jumping C2B Pullups

20 Russian Step Ups

20 Jumping C2B Pullups

30 Pushups or Incline Pushups

40 DB Snatches

50 Jump Rope

*20 Minute Cap


Performance

A. Snatch Pull + Power Snatch 5(2+2) *based on feel begin working sets around 65-70% of your best snatch.

B. For Time:

50 DU’s

40 DB Snatches 50/35lbs

30 Pushups

20 Pullups

20 Box Jumps 24/20in.

20 Pullups

30 Pushups

40 DB Snatches

50 DU’s

*20 Minute Cap


Wednesday 7/17

CF Fitness

A. Goblet Squat- 4x10-12 Use as close to 50% (BW) as possible

OR; Front Squat- 4x6-8

B. 3 Rounds for Time:

Row 20/15 Calories

20 DB Thrusters- moderate

10 KB High Pulls- these should feel HEAVY!


Performance

A. Back Squat- 65-70%x10x3

B. 3 Rounds for Time:

Bike 30/22 Calories

20 Thrusters 95/65lbs.

10 Burpees


Thursday 7/18

CF Fitness

A. Hang Power Clean + Push Press (2+2) OTM x20 Minutes *Reference last week and aim to improve either load, or volume of last week’s heaviest set.

B. 20 Minute AMQRP:

2 Ring Rows- these should be made as challenging as possible

4 DB Push Presses- these should feel moderate to heavy for 4 reps. If overhead mobility is an issue, modify to dips or perfect pushups.

8 KB Swings


Performance

A. Power Clean + Jerk (1+1) OTM x20 Minutes *Begin b/t 65-70% of your best C&J. You may build on load, but technique proficiency is the priority.

B. “Nate”

20 Minute AMQRP:

2 Muscle Ups

4 (Strict) HSPU’s

8 KB Swings 70/53lbs.


Friday 7/19

CF Fitness

A. Accessory work OR, strength makeup.

*Choose 1-2 exercises from the strength accessory document.

B. Bike :30

Rest :30 x8

Rest 4 Minutes x3


Performance

A. Accessory work OR, strength makeup.

*Choose 1-2 exercises from the strength accessory document.

B. Row :30

Rest :30 x8 sets

Rest 4 Minutes x3

*For these sets, it’s necessary to understand what a sustainable pace (for you) is. These are NOT sprints! Track your speed/ power output for each set. Your ability to maintain the same pace for all sets is the goal. “Score” this workout using your average power output. For the erg, use your 500M split. For the bike, use average watts.


Saturday 7/20

CF Fitness

For Time:

Run 300M

15 Box Jumps- step down

Run 300M

20 DB Hang Power Cleans- use a challenging weight

Run 300M

25 KB Deadlifts- heavy

Run 300M


Performance

For Time:

Run 400M

15 Power Snatches 135/95lbs.

Run 400M

20 Power Cleans 185/135lbs.

Run 400M

25 Deadlifts 225/155lbs.

Run 400M

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