• Bryce Boratko

Training- Week 12

Monday 1/14/19 Week 12

CF Fitness

A. Snatch Technique Work -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. For Time;

10 Box Jumps- as high as you’re comfortable with

20 Hang Power Snatches- moderate

40 KB Deadlifts- moderate to heavy


Performance

A. Snatch- 1RM

40%x3, 50%x3, 60%x3, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1

90+%x1 ...Based on feel, attempt a new max. If today is not your day, just hit a good 95% for a heavy single and shut it down.

B. For Time;

10 Box Jumps 30/24in.

20 Power Snatches 135/95lbs.

40 Deadlifts 225/155lbs.


Tuesday 1/15/19

CF Fitness

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

*reference 12/31 for loading

B. EMOM x16 Minutes (4 Sets)

:30 Sec Airbike for calories- sustainable pace

:30 Sec Perfect Pushups, or Incline Pushups

:30 Sec Row for calories

:30 Sec Jumping C2B Pullups


Performance

A. Clean & Jerk- 1RM

40%x3, 50%x3, 60%x3, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1

90+%x1 ...Based on feel, attempt a new max. If today is not your day, just hit a good 95% for a heavy single and shut it down.

B. EMOM x16 Minutes (4 Sets)

:30 Sec Airbike for calories- sustainable pace

:30 Sec Perfect Pushups

:30 Sec Row for calories

:30 Sec Pullups


Wednesday 1/16/19

CF Fitness

A. Goblet Squat TEST

B. 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

A. Back Squat- Build to a heavy single with good form.

Suggested Warm Up; 40%x8, 50%x6, 60%x4, 70%x2, 80%x2, 85%x1, 90%x1, 90+%x1 ...Based on feel, attempt a new max. If today is not your day, just hit a good 95% for a heavy single and shut it down.

B. For Time;

15 Power Cleans 225/155lbs

30 HSPU’s

75 Wall Balls

*Reference 9/2/17


Thursday 1/17/19

CF Fitness

Every 7 Minutes for 28 Minutes (4 Sets)

Bike 12/9 Calories

6 DB Snatches -moderate to heavy

12 Body weight or Goblet Reverse Lunges

12 Mixed DU’s or 50 Jump Rope

10 Burpee Box Jump Overs

12 Mixed DU’s or 50 Jump Rope

12 Body weight or Goblet Reverse Lunges

6 DB Snatches

Row 200/150M


Performance

Every 7 Minutes for 28 Minutes (4 Sets)

Row 200/150M

6 DB Snatches 65/45lbs.

12 Goblet Reverse Lunges 65/45lbs.

24 DU’s

10 Burpee Box Jump Overs 24/20in

24 DU’s

12 Goblet Reverse Lunges

6 DB Snatches

Row 200/150M


Friday 1/18/19

CF Fitness

A. Deadlift- Heavy 5

B. 3 Rounds for Time

20/14 Calorie Row

20 KB Swings

20 V-ups or Situps


Performance

A. Deadlift- Heavy 3

B. 3 Rounds for Time;

20/14 Calorie Bike

20 KB Swings 70/53lbs

20 T2B


Saturday 1/19/19

CF Fitness

For Time;

6-9-12-15

DB Thrusters

Burpees


Performance

For Time;

9-15-21-27

Thrusters 95/65lbs.

Burpee Bar Hops

*Push your pace here as you would in the CrossFit Open.


















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