• Bryce Boratko

CF Fitness & Performance Week 3

Strength Accessory Work

Monday 4/29

CF Fitness

2 Sets;

Bike 30/22 Calories

Rest 2 Minutes

4 Minute AMRAP:

6 DB Hang Squat Cleans

3 DB Push Presses

4 Burpees

Rest 2 Minutes

Run 600/400M

Rest 5 Minutes


Performance

2 Sets;

Bike 40/30 Calories

Rest 2 Minutes

4 Minute AMRAP:

6 Hang Squat Cleans 135/95lbs

3 Power Jerks

4 Burpee Bar Hops

Rest 2 Minutes

Run 800M

Rest 5 Minutes


Tuesday 4/30

CF Fitness

A. Hang Muscle Snatch + Overhead Squat (2+3)4

B. Incline Bench Press- 5x10 -add 5lbs to last week’s working sets

C. Box Assisted Chin Ups- 6x6


Performance

A. Muscle Snatch + Snatch Balance (2+3)4

B. Incline Bench Press- Build to a heavy set of 10, then 2x10@90% *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- 5x5 *use added weight if able to maintain proficiency


Wednesday 5/1

CF Fitness

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

B. 10 Minute AMRAP:

10 Walking Lunges

5 Perfect Pushups/ Incline Pushups


Performance

A. Back Squat- Build to a heavy set of 10, then 2x10@90% *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. 10 Minute AMRAP:

10 Suitcase Carry Walking Lunges 50/35lbs

5 Strict HSPU


Thursday 5/2

CF Fitness & Performance

A1: 2-Point Supported DB Row x8-10 *Increase the load from week 1

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

Rest no more than 90 seconds X 5 Sets

B. Hip Thrust- 4x6-8 *use around 85% of your 5RM


Friday 5/3

CF Fitness

A. Hang Muscle Clean 3x5

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

C. 3 Rounds for Time;

30 KB Swings- moderate

20 Anchored Situps or V-Ups


Performance

A. Muscle Clean 3x4

B. Deadlift- Build to a heavy set of 8, then 2x8@90%

C. 3 Rounds for Time;

30 KB Swings 70/53lbs.

20 T2B


Saturday 5/4

CF Fitness

With a partner, and only one person working at a time, alternating EACH exercise to complete a TOTAL of 4 rounds:

Row 35/25 Calories

30 Jump Rope

25 Wall Balls

20 DB Thrusters- moderate

15 Pullups, Jumping C2B, or Jumping Pullups


Performance

With a partner, and only one person working at a time, alternating EACH exercise to complete a TOTAL of 6 rounds:

Row 50/36 Calories

40 DU’s

30 Wall Balls 20/14lbs

20 Thrusters 95/65lbs

10 C2B Pullups

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