• Bryce Boratko

January 7th - 12th

Week 11

Monday 1/7/19

CF Fitness

A. Hang Snatch x1 OTM x 12 Sets -build load with proficiency. If you’re still working to improve technique, or have limitations, catch in the power position and complete an overhead squat ONLY as low as your individual mobility will allow without compromising the lift.

B. 12-9-6 Reps for Time

DB Snatch- moderate to heavy

Ring Rows


Performance

A. Snatch x1 Every 90 Seconds

3 sets @85%

3 sets @90%

3 sets @90+%

B. 9-7-5 Reps for Time

Hang Snatch 155/105lbs.

Muscle Ups

*load can be modified, and muscle ups substituted for an equal amount of BOTH; C2B or pullups + ring dips, or dips.


Tuesday 1/8/19

CF Fitness

A. Hang Clean + Jerk Every 2 Minutes x 9 Sets

*reference 12/31 for loading

B. 3 Minute AMRAP:

6 Burpees

10 Mixed DU’s or 40 Jump rope

6 DB Hang Power Cleans- moderate

Rest 2 Minutes x 3 Sets


Performance

A. Clean & Jerk Every 2 Minutes x 9 Sets

3 sets @ 85%

3 sets @ 90%

3 sets @ 90+%

B. 3 Minute AMRAP:

6 Bar-facing Burpees

20 DU’s

6 Power Cleans @50-60%(1RM Clean)

Rest 2 Minutes x 3 Sets


Wednesday 1/9/19

CF Fitness

A. Goblet Squat 5x8-10 *These should be very challenging. Go as heavy as possible while still able to maintain proficiency. Aim to go heavier than last week.

B. 4 Rounds for Time;

21/15 Calorie Bike

30 KB Swings- moderate to heavy


Performance

A. Back Squat (85%x2, 90%x1, 95%x1)x2

B. 4 Rounds for Time;

30/22 Calorie Row

30 KB Swings 70/53lbs.


Thursday 1/10/19

CF Fitness

30 Minute AMRAP:

5 Strict Pullups

10 Pushups

15 Air Squats

15 Calorie Row

*This should be done at a sustainable/ recovery effort pace.


Performance

30 Minute AMRAP:

5 Strict Pullups

10 Pushups

15 Air Squats

20 Calorie Bike

*This should be done at a sustainable/ recovery effort pace.


Friday 1/11/19

CF Fitness

4 Rounds for Time;

6 Deadlifts- heavy for 6 reps

9 KB Cleans

12 DB Push Presses- moderate to heavy


Performance

4 Rounds for Time;

3 Deadlifts 350/245lbs

6 Devil’s Presses 40/30lbs/ hand

9 HSPU

*If you have NOT been routinely deadlifting with the programming over the course of the cycle, DO NOT attempt the prescribed loading. Modify by feel where necessary.


Saturday 1/12/19

CF Fitness

20 Minute AMRAP:

Partners must alternate EACH exercise to complete as many rounds and reps as possible

10 Thrusters 95/65lbs.

10 Jumping C2B or Jumping Pullups

10 Situps

10 Wall Balls

10/7 Calorie Bike


Performance

20 Minute AMRAP:


Partners must alternate EACH exercise to complete as many rounds and reps as possible

15 Thrusters 95/65lbs.

15 Pullups

15 T2B

15 Wall Balls 20/14lbs.

15/12 Calorie Row


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