• Bryce Boratko

CF Fitness & Performance Week 8

Monday 8/26

CF Fitness

A. Press 4x5 -aim to add weight OR, volume to last week’s results

B. 3 Rounds for Time:

20 Incline Pushups

20 Jumping C2B Pullups

20 Goblet or Air Squats


Performance

A. Press + Push Press (1+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. 3 Rounds for Time:

20 (HR) Pushups

20 Pullups

20 Overhead Squats 95/65lbs.


Tuesday 8/27

CF Fitness

A. Snatch Grip Deadlift 3x4-5 *Aim to increase working sets by 5-10lbs from last week.

B. Every 3 Minutes x 5 Sets;

Row 12/9 Calories

10 KB SDHP- heavy

20 Jump Rope OR 10 Mixed DU’s


Performance

A. Hang Snatch (hip) 5x3- building

B. Every 3 Minutes x 5 Sets;

Bike 12/9 Calories

6 Power Cleans 165/125lbs

20 DU’s


Wednesday 8/28

CF Fitness

A. Goblet Squat- TEST -25 proficient reps at 50% (bodyweight) or AMQRP at 50%.

OR; Front Squat- 5RM

B. For Time:

100 KB Swings -light to moderate

***For every break, complete 3 DB Thrusters using a moderate load


Performance

A. Back Squat- 8RM

B. For Time:

150 KB Swings 70/53lbs.

***For every break, complete 3 Thrusters @135/95lbs


Thursday 8/29

CF Fitness

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

B. In 12 Minutes, complete:

50 Renegade Rows -use a moderate load

40 DB Push Presses- Heavy for 10 reps

Bike for Calories


Performance

A. Power Clean + Clean +Jerk- Build to a heavy set

B. In 12 Minutes, complete:

50 T2B

40 Strict HSPU’s

AMRAP Ring MU’s in remaining time


Friday 8/30

CF Fitness & Performance

A. Accessory work OR, strength makeup.

B. 1 Mile Run


Saturday 8/31

CF Fitness

With a partner, alternating EACH exercise,

18 Minute AMRAP:

8 DB Snatches -moderate

10 Wall Balls

6 Calorie Bike


Performance

In 18 Minutes:

Begin with a 10 Minute AMRAP of;

6 DB Snatches 75/50lbs.

10 Wall Balls 20/14lbs.

Then, use the remaining 8 minutes to build to a heavy hang snatch

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