• Bryce Boratko

CF Fitness & Performance Week 6

*Strength Accessory Work


Monday, 5/20

CF Fitness

4 Sets;

A1: Romanian Deadlift x6-8 -keep all working sets at the same weight as your heaviest set from last week

A2: Bulgarian Split Squat, or Russian Step Up x6-8/ Leg -use DB’s in each hand, held at the sides

Rest 90 sec to 2 Minutes between sets

B. 3 Rounds for Time:

300M Run

10 Ring Rows

30 Jump Rope


Performance

5 Sets;

A1: Romanian Deadlift x5 -building, aim to finish heavier than you did last week

A2: Bulgarian Split Squat x6-8/ Leg -use DB’s in each hand, held at the sides. If increasing load is not possible, increase the reps per set.

Rest 90 sec to 2 Minutes between sets

*Though the RDL builds over the course of 5 sets, still begin your first set with a challenging load. Reference last week.

B. 3 Rounds for Time:

400M Run

10 Strict Pullups

30 DU’s


Tuesday, 5/21

CF Fitness

A. Every 2 Minutes x4 Sets; Hang Muscle Snatch + Overhead Squat (1+1)- building

B. Every 3 Minutes x4 Sets; Overhead Squat x3 -building. Based on last week, try to finish heavier on working sets.

C. For Time:

8-7-6-5-4-3-2-1 DB Push Presses -use a moderate load

4-6-8-10-12-14-16-18 KB Swings


Performance

A. Every 2 Minutes x4 Sets; Power Snatch + Snatch Balance (1+1)- building

B. Every 3 Minutes x4 Sets; Snatch x3 -begin your working sets around 70%. Build by feel, and ability to maintain proficiency. Try to hit a set of 3 that’s heavier than last week.

C. For Time:

8-7-6-5-4-3-2-1 Push Presses- 50% (based off heaviest push press)

4-6-8-10-12-14-16-18 KB Swings 70/53lbs


Wednesday, 5/22

CF Fitness

A. Goblet Squat- 5x12-15 -increase either the load from last week, or set volume.

B. Every 2 Minutes for 12 Minutes;

Station 1: Row 375/ 280M

Station 2: 20 Lunges or Step Ups


Performance

A. Back Squat- Build to a heavy set of 8, then; 2x8@90%(of heavy 8) *If you hit a new 10RM last week, depending on feel, either match or slightly increase the weight for this week.

B. Every 2 Minutes for 12 Minutes;

Station 1: Bike 25/19 Calories

Station 2: 20 Reverse Front Racked Barbell Lunge 135/95lbs


Thursday, 5/23

CF Fitness

A. Hang Power Clean + Push Press + Jerk- Build to a challenging weight over 10 sets

B. 7 Minute AMRAP:

6 Hanging Knee Raises/ K2E

5 DB Hang Power Cleans -moderate to heavy for 5 Reps

4 DB Push Presses

(Reference 2/1/19)


Performance

A. Power clean + Jerk- Build to a heavy set. Based on feel, aim to finish heavier than last week

B. 7 Minute AMRAP:

6 T2B

5 Hang Power Cleans 165/110

4 Push Jerks

(Reference 2/1/19)


Friday, 5/24

CF Fitness

Every 10 Minutes X 3 Sets

Row 375/280M

12 KB Deadlifts

9 DB Thrusters

6 NPU Burpee Box Jump/ Step Up & Overs

Row 375/280M


Performance

Every 10 Minutes X 3 Sets

Row 500/375M

12 Deadlifts 225/155lbs

9 DB Thrusters 50/35lbs.

6 Burpee Box Jump Overs

Row 500/375M


Saturday, 5/25

CF Fitness & Performance

For time & reps… With a team of 2, partner 1 begins with the 200M run. Upon returning, partner 1 must immediately continue into a set of UB wall balls for reps which are tallied. As soon as partner 1 decides to stop/ break on the wall balls, partner 2 begins their 200M run. Upon returning, they must complete 10 strict HSPU before partner 1 may start again. As soon as partner 2 finishes their last HSPU, partner 1 heads back out for the 200M run again, only this time upon returning, will now need to complete 10 HSPU. With this pattern continuing, the workout will be over when EACH partner has completed six total rounds (3 rounds of 200M run + wall balls, & 3 rounds of 200M run + HSPU’s)

A: Run 200M + AMRAP Unbroken Wall balls 20/14lbs.

B: Run 200M + 10 Strict HSPU’s

*Track both time to finish, and total reps on wall balls. HSPU’s can be modified to a dumbbell push press that’s been warmed up to feel heavy for 5 reps.

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