• Bryce Boratko

CF Fitness & Performance Week 3

*Strength Accessory Work

Monday 2/4

CF Fitness

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

B. 21-15-9 Reps for Time;

Deadlifts -moderate, aim to go a little heavier than 1/28

V-ups or Situps


Performance

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

B. 21-15-9 Reps for Time;

Deadlifts 250/175lbs.

T2B


Tuesday 2/5

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 Try to increase weight slightly from last week


Performance

3 Position Sn. Deadlift (1in., knee, upper mid-thigh) + Snatch (2+1) x10 sets, begin your first working set around 70% and build based on feel and proficiency

Front Squat + Back Squat 66%(4+6)x4 *intensity based off front squat max


Wednesday 2/6

CF Fitness

4 sets, each for time;

20 Jumping Pullups

15 DB Push Presses- heavy for 8 reps

10 Box Jumps

Rest 3 Minutes


Performance

4 sets, each for time;

Row 500/375M

20 Pullups

15 HSPU

10 Box Jumps 24/20in.

Rest 3 Minutes


Thursday 2/7

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;

30 KB Swings- moderate

20 Incline Pushups

15 Mixed DU’s or 60 Jump Rope


Performance

A. Reverse Lunge 3x20 @50% of Squat

B. 3 Rounds for Time;

30 KB Swings 70/53lbs

30 HR Pushups

30 DU’s


Friday 2/8

CF Fitness

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

A2. AMQRP Ring Rows

Rest 3 Minutes between sets

B. For Time:

Row 400/300M

30 DB Snatches- use a challenging load

12 Burpees


Performance

A1. Thruster 4, 3, 2, 4, 3, 2

A2. AMQRP: Strict Pullups

Rest 3 Minutes between sets

B. For Time:

Bike 50/38 Calories

25 Power Snatches 135/95lbs.

12 Bar-facing Burpees


Saturday 2/9

CF Fitness

A. Referencing work you had done this past Tuesday, your goal is to complete singles with the overhead squat. The primary goal is depth & range of motion, NOT weight. Complete 1-3 reps E2MOM x20 minutes (10 sets). In between sets, work on focused mobility that will improve depth and position. See video posted to the community group on FB relating to individual mobility work.

B. 10 Minute AMRAP:

10 Wall Balls

10 KB Swings- use a weight that you can move proficiently for 10 reps


Performance

A. Take 20 minutes to build to a heavy OHS (w/ a 3 second pause at the bottom)

B. In 10 Minutes, follow the pattern to complete as many reps as possible…

2 Devil’s Presses 45/35lbs

3 OHS 135/95lbs

3 Devil’s Presses

5 OHS

4 Devil’s Presses

7 OHS

5 Devil’s Presses

9 OHS

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