• Bryce Boratko

CF Fitness & Performance Week 9

Monday, 6/10

CF Fitness

A. Push Press + Jerk (3+2)x4- building

B. 15 Minute AMQRP

5 Strict DB Presses- use a weight that is challenging for 5 reps

7 Mini-jump Pullups, Inverted Rows or Ring Rows

9 Air Squats


Performance

A. Jerk- Build to a heavy double

B. 15 Minute AMQRP

5 Strict HSPU

7 Strict Pullups

9 Air Squats


Tuesday, 6/11

CF Fitness

A. Every 2 Minutes x4 Sets; BTN Snatch Grip Push Press + OHS- building

B. Every 3 Minutes x4 Sets; Overhead Squat x2 -building. Based on last week, try to finish heavier on working sets.

C. 6 Minute AMRAP:

8 DB Snatches -use a moderate load

15 Jump Rope

Rest 3 Minutes

6 Minute AMRAP:

8 KB High Pulls -heavy

15 Jump Rope


Performance

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

B. Snatch- build to a heavy double, then, 95%x2x3

C. 6 Minute AMRAP:

5 Power Snatches 125/85lbs.

15 DU’s

Rest 3 Minutes

6 Minute AMRAP:

5 Power Cleans 185/135lbs.

15 DU’s.


Wednesday, 6/12

CF Fitness

A. Goblet Squat- 5x10-12 Heavy

OR; Front Squat- 4x6 (if you've passed the goblet squat test)

B. EMOM x 8 Minutes

Station 1: Split Squat or Step up x20 (10 R, 10 L) -use a sustainable load

Station 2: Row 15/12 Calories


Performance

A. Back Squat- 6,4,2 Heavy- Use your 8RM for your set of 6. Build on load by feel for your following two sets, resting 3-4 minutes b/t sets.

B. EMOM x 8 Minutes

Station 1: Farmers Carry Split Squat x20 (10 R, 10 L) 70/53lbs/ hand

Station 2: Row 20/15 Calories


Thursday, 6/13

CF Fitness

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

B. 5 Rounds for Time:

15 Incline Pushups

12 V-ups or Situps

9 DB Thrusters -light to moderate


Performance

A. Clean + Jerk- Build to 90% for a heavy single for the day

B. 5 Rounds for Time:

15 Pushups

12 T2B

9 Thrusters 115/75lbs.


Friday, 6/14

CF Fitness

Every 7 Minutes x 4 Sets;

Bike 30/22 Calories

30 KB Swings

20 Wall Balls

*Modify exercise volume if and where necessary.


Performance

Every 7 Minutes x 4 Sets;

Bike 40/30 Calories

30 KB Swings 70/53lbs.

20 Wall Balls 20/14lbs.

*Reference 2/13/19


Saturday, 6/15

In a team of two with only one person working at a time, partners alternate every round to complete as many rounds as possible in 20 minutes of;

(CF Fitness)

5 DB Hang Squat Cleans- moderate

7 Box Jumps

9 Jumping c2b Pullups, or jumping pullups


(Performance)

5 hang squat cleans 155/105lbs

7 Box Jumps 24/20in.

9 pullups

*Reference 3/9/19

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