*Don't forget to input your 19.1 scores by 8pm today!
Monday 2/25
CF Fitness
A. Barbell Glute Bridge 5x8-10 -increase loading from last week
B. 5 Rounds for Time:
5 Deadlifts- moderate to heavy
7 Box Jumps
9 DB Push Presses- Heavy for 6 reps
Performance
A.Hip Thrust 5x4-5 *try to increase load from last week if possible
B. 5 Rounds for Time:
5 Deadlifts 305/215lbs
7 Box Jumps 24/20in.
9 HSPU
Tuesday 2/26
CF Fitness
Hang Power Snatch (hip) + Overhead Squat (1+1)
*Over 10 working sets, build to a challenging load with a primary focus on movement proficiency. Only go as low into the overhead squat as you are able to maintain a balanced position. Depth will be different for everyone, and some may NOT be able to achieve full depth. That’s okay!
B. Goblet Squat 4x8-10 -go as heavy as your movement proficiency will allow here. These should be very challenging.
Performance
Pause Snatch (knee)- Build to a heavy single over 10 sets
*Begin working sets around 70%
B. Reverse Lunge 3x12 -try to increase loading from last week
Wednesday 2/27
CF Fitness
Every 7 Minutes x 3 Sets;
Row 20/15 Calories
12 V-ups or 15 Situps
10 Burpees
9 KB Cleans- moderate
Performance
Every 7 Minutes x 3 Sets;
Bike 25/19 Calories
15 T2B
12 Burpees
9 Power Cleans 155/105lbs.
Thursday 2/28
CF Fitness
A. Thruster- 4, 3, 2, 4, 3, 2
B. Skill Work…
Use the time here to focus on specific skills associated with the CF Open
Performance
A. Thruster- Build to a heavy single from the floor
B. Skill Work…
Use the time here to focus on specific skills associated with the CF Open
Friday 3/1
TBD- 19.2
Saturday 3/2
TBD- based on 19.2