• Bryce Boratko

CF Fitness & Performance- Week 7

*See this week's schedule modification HERE!

**Strength Accessory Work


Monday 8/19

CF Fitness

A. Press 4x5

B. EMOM x 20 Minutes (5 sets)

Station 1: 9 Deadlifts or KB Deadlifts- use a moderate weight that you can move proficiently

Station 2: 30 Jump Rope or 15 Mixed DU’s

Station 3: 6-9 Ring Dips, Dips, or Assisted Dips

Station 4: 12 Renegade Rows (6/arm)- these should be very challenging


Performance

A. Press + Push Press (2+3) x4- build to a load that you know you’ll be able to complete all 4 working sets with. Aim to add 5-10lbs (based on feel) from last week.

B. EMOM x 20 Minutes (5 sets)

Station 1: 9 Deadlifts 185/135lbs

Station 2: 30 DU’s

Station 3: 3-6 Ring Muscle Ups

Station 4: 9 Bar-facing Burpees


Tuesday 8/20

CF Fitness

A. Snatch Grip Deadlift 3x5- Aim to increase working sets by 5-10lbs from last week.

B. 4-6 Sets, EACH for reps;

In 90 seconds;

Row 150/115M

8 DB Push Presses- Heavy for 8-10 reps

AMRAP DB Hang (Squat) Clean- ideally, use the same DB’s you use for your push presses

Rest 90 seconds

*The goal here is consistency, which you are able to measure through reps completed with the cleans during each set. If on your first three sets, you’re pretty consistent, for example: 8,7,7 (cleans), then you go into your forth set and get only 4 cleans because you’re smoked, STOP there! Going for set five and six where you are dragging, and only able to now get a couple cleans due to overwhelming fatigue is a waste. DON’T DO IT!


Performance

A. Hang Snatch (hip) 5x3- building

B. 4-6 Sets, EACH for reps;

In 90 seconds;

Row 150/115M

5-8 Strict HSPU

AMRAP Hang (Squat) Clean 135/95lbs

Rest 90 seconds;

*The goal here is consistency, which you are able to measure through reps completed with the cleans during each set. Based on your ability, choose a number on the HSPU’s that you know would be sustainable, especially under fatigue. If on your first three sets, you’re pretty consistent, for example: 8,7,7 (cleans), then you go into your forth set and get only 4 cleans because you’re smoked, STOP there! Going for set five and six where you are dragging, and only able to now get a couple cleans due to overwhelming fatigue is a waste. DON’T DO IT!


Wednesday 8/21

CF Fitness

A. Goblet Squat- 4x8-10 *reference last week and aim to increase the load if possible

OR; Front Squat- 4x4-5

B. 3 Rounds, EACH for Time:

30 KB Swings- moderate

15 Jumping C2B Pullups

10 DB Thrusters- use a light to moderate weight


Performance

A. Back Squat- 3x8 -referencing the last couple weeks, aim to add 5lbs to last week’s working sets

B. 3 Rounds, EACH for Time:

30 KB Swings 70/53lbs

20 Pullups

10 Thrusters 115/ 85lbs


Thursday 8/22

CF Fitness

A. Hang Power Clean + Front Squat + Push Press + Jerk (1+1+1+1) E2MOM x8 Sets

B. 9 Minute AMRAP:

8 DB Snatches- moderate

8 Perfect Pushups, or incline pushups

8 Lateral DB Box Step Up & Overs- use a box height that keeps the upper leg at, or just above parallel


Performance

A. Power Clean + Clean +Jerk 80%(1+1+2) x4 *percentage based off of 1RM c&j. Based on your degree of technical proficiency, you may use a lower, or higher intensity than indicated. However, the goal here is NOT about load. There should be no missed, or squirrely lifts due to trying to lift too much.

B. In 9 Minutes:

Bike 75/55 Calories

Then, in the time remaining, complete:

AMRAP

7 Hang (Squat) Snatches 95/65lbs

7 T2B


Friday 8/23

CF Fitness & Performance

Accessory work OR, strength makeup.

Run 400/ 300M (CF Fitness)

Every 5 Minutes x 6 Sets *reference last week’s times.


Saturday 8/24

CF Fitness

With a partner, and alternating EACH round to complete as many rounds as possible in 20 minutes;

5 DB Shoulder to Overhead- use a moderate weight

10 Goblet Reverse Lunges

15 Wall Balls


Performance

With a partner, and alternating EACH round to complete 12 total rounds;

5 Shoulder to Overhead 115/85lbs

10 Front Racked Barbell Reverse Lunges

15 Wall Balls 20/14lbs.

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