• Bryce Boratko

CF Fitness & Performance- Week 4

*Strength Accessory Work

Monday 7/29

CF Fitness

A. Seated Press 3x5

B. EMOM x15 Minutes (5 sets)

Station 1: AMQRP in :30, Strict HSPU’s, Box Assisted HSPU, or Single Arm DB Split Press x8/ side

Station 2: 12 Alternating Pistols, or Alternating Single Leg Squats (to a box)

Station 3: AMRAP in :30, DU’s -may be mixed singles


Performance

A. Z-Press 5RM

B. EMOM x15 Minutes (5 sets)

Station 1: 10 Strict HSPU’s

Station 2: 12 Alternating Pistols

Station 3: 40 DU’s


Tuesday 7/30

CF Fitness

A. Snatch Grip RDL 3x5- based on feel, aim to increase working sets by 5-10lbs

B. 4 Rounds For Time:

15 V-ups or Situps

12 Wall Balls

9 DB Snatches -Heavy- choose a load that feels heavy, but sustainable


Performance

A. Snatch Pull + Power Snatch- Build to a heavy (1+1)

B. 3 Rounds For Time:

20 T2B

20 Wall Balls 20/14lbs

20 DB Snatches -Heavy- choose a load that feels heavy, but sustainable


Wednesday 7/31

CF Fitness

A. Goblet Squat- TEST- 25 Proficient reps @50%(BW) or as many quality reps as possible

OR; Front Squat- 3x5- building to a heavy set

B. For Time:

50 DB Thrusters -moderate

*Every Time the bar is put down, you must complete 20 KB Swings. Use a load that feels moderate and sustainable.


Performance

A. Back Squat- 10RM

B. For Time:

50 Thrusters 135/95lbs.

*Every Time the bar is put down, you must complete 20 KB Swings 70/53lbs.


Thursday 8/1

CF Fitness

A. Hang Power Clean + Push Press (1+1) OTM x10 Minutes *Reference last week and aim to improve either load, or volume of last week’s heaviest set.

B. 12 Minute AMRAP:

5 Pullups or Ring Rows

7 Perfect Pushups or Incline Pushups

9 KB High Pulls- use a challenging weight


Performance

A. Power Clean + Jerk (1+1) OTM x10 Minutes -Build to a max for the day. *Begin b/t 65-70% of your best C&J. You may build on load, but technique proficiency is the priority.

B. 12 Minute AMRAP:

5 C2B Pullups

9 Perfect Pushups

7 Burpees


Friday 8/2

CF Fitness & Performance

A. Accessory work OR, strength makeup.

B. Row, Bike, or Run- TEST

There are options here! Use today to test either;

1-mile Run

2K Row

10 Minute Bike for Calories

*If you’ve been consistently completing the longer interval work over the past three weeks, test your progress with any of the above tests.


Saturday 8/3

CF Fitness

For Time:

Row 20/15 Calories

Run 300M

40 Deadlifts -moderate

40 Shoulder to Overhead -light to moderate- depending on experience you may use a bar or DB’s here.

Run 300M

Row 20/15 Calories


Performance

For Time:

Bike 25/19 Calories

Run 400M

40 Deadlifts 225/155lbs

40 Shoulder to Overhead 135/95lbs

Run 400M

Bike 25/19 Calories

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