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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