• Bryce Boratko

CF Fitness & Performance Week 8

Monday, 6/3

CF Fitness

6 Rounds For Time;

3 Hang Power Cleans -moderate

6 Push Press -moderate, use the same bar/loading as for cleans

9 Wall Balls


Performance

For Time;

15 Power Cleans 225/155lbs

30 Strict HSPU’s

75 Wall Balls

*Reference 9/2/17


Tuesday, 6/4

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. 4 Rounds EACH for time;

12 Ring Rows or mini-jump Pullups

19/14 Calorie Row

40 Jump Rope

Rest 90 seconds

*The rest here after each round is NOT a complete rest for adequate recovery if your working pace is too high. Be somewhat conservative on your first round in order to maintain similar sets.


Performance

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

B. Snatch- build to a heavy triple -begin your working sets of 1-2 reps around 70%. Build by feel, and ability to maintain proficiency. Try to hit a set of 3 that’s heavier than last week.

C. 4 Rounds EACH for time;

12 Strict Pullups

25/19 Calorie Row

40 DU’s

Rest 90 seconds

*The rest here after each round is NOT a complete rest for adequate recovery if your working pace is too high. Be somewhat conservative on your first round in order to maintain similar sets.


Wednesday, 6/5

CF Fitness

A. Goblet Squat- TEST

B. 10 Minute AMRAP:

10 Thrusters

10 KB Swings


Performance

A. Back Squat- 8RM

B. 10 Minute AMRAP:

20 Thrusters 95/65lbs.

20 KB Swings 70/53lbs.


Thursday, 6/6

CF Fitness

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

B. For Time:

30 DB Snatches- moderate to heavy

20 Goblet reverse lunges- moderate

15 NPU Burpee Box Jumps OR Step Ups

20 Goblet reverse lunges

30 DB Snatches


Performance

A. Power clean + Jerk- Build to a 1RM

B. For Time;

30 DB Snatches- Heavy

20 Front racked, reverse lunges- (40% of back squat)

10 Muscle Ups

20 Front racked, reverse lunges

30 DB Snatches

*Reference 1/19/18


Friday, 6/7

CF Fitness

Every 10 Minutes x4 Sets

15/12 Calorie Bike

400M Run

15/12 Calorie Row


Performance

Every 10 Minutes x4 Sets

25/19 Calorie Bike

800M Run

25/19 Calorie Row


Saturday, 6/8

CF Fitness

With a partner and only one person working at a time for 20 Minutes, alternating EACH exercise for as many quality rounds & reps as possible;

10 KB (Sumo-deadlift) High Pulls- moderate to heavy

9 DB Hang Squat Cleans- light to moderate

8 Knees to elbows, Hanging Knee Raises, V-ups, or Situps


Performance

In 20 Minutes, complete part ‘A’ for time, and with the remaining time, build to a heavy hang clean.

A.

3 Hang Cleans 135/95lbs

5 Devil’s Presses 45/30lbs.

12 T2B

3 Hang Cleans 165/115lbs

5 Devil’s Presses

12 T2B

3 Hang Cleans 185/135lbs

5 Devil’s Presses

12 T2B

3 Hang Cleans 205/155lbs

5 Devil’s Presses

12 T2B

___________

B.

Hang Clean- Heavy Single

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