• Bryce Boratko

Training Wk 1; Jan. 21st - 26th

Updated: Jan 21, 2019

*We won’t be opening the gym until 11:30am on Monday, 1/21 (MLK) due to the icy conditions overnight and through tomorrow. We feel it’s best (and safest) to give some time for the roads to be treated as well as our lot. Therefore, we’ll have classes at 11:30am, 4:30 and 5:30pm.


**Strength Accessory Work


Monday 1/21

CF Fitness

A. Barbell Glute Bridge 5x10 *pause at the top of each rep

B. On a 3 Minute Clock;

Bike or Row 21/15 Calories

AMQRP Shoulder to Overhead- load should feel heavy for 8-10 reps

Rest 2 Minutes x3 Sets


Performance

A. Hip Thrust 5x10

B. On a 3 Minute Clock;

Row 30/22 Calories

AMQRP HSPU

Rest 2 Minutes x3 Sets


Tuesday 1/22

CF Fitness

A. Overhead Squat/ Snatch Press Progression- Find the most challenging but sustainable depth you can achieve using progressive sets of 4-6 reps at a time. Based on your restrictions, superset with appropriate mobility work (this will be discussed in class). Snatch Press Progressions

B. Goblet Squat 5x10-12


Performance

A. 3 Position Sn. Deadlift (1in., knee, upper mid-thigh) + Snatch (2+1) x10 sets, begin your first working set around 65% and build based on feel and proficiency

B. Front Squat + Back Squat 60%(4+6)x4 *intensity based off front squat max


Wednesday 1/23

CF Fitness

3 Sets:

3 Minute AMRAP;

6 KB High Pulls

6 Burpees

Rest 3 Minutes

Row 3 Minutes for Calories

Rest 3 Minutes


Performance

3 Sets:

3 Minute AMRAP;

3 Power clean & jerk @55%

6 Burpee Bar Hops

Rest 3 Minutes

Bike 3 Minutes for Calories

Rest 3 Minutes


Thursday 1/24

CF Fitness

A. Reverse Lunge or Russian Step Up 3x20 *use added weight in each hand if possible

B. 3 Rounds for Time;

6 Box Jumps

10 Deadlifts- moderate to heavy for 10 reps

16 (HR) Pushups or Incline Pushups


Performance

A. Reverse Lunge 3x20 @45% of Squat

B. 3 Rounds for Time;

6 Box Jumps 30/24in.

10 Deadlifts 225/155lbs

16 (HR) Pushups


Friday 1/25

CF Fitness

A1. Thruster 5, 5, 5, 5, 5

A2. AMQRP Ring Rows

Rest 3 Minutes between sets

B. 10 Minute AMRAP:

10 KB Swings- moderate

10 Mixed DU’s or 40 Jump Rope


Performance

A1. Thruster 5, 4, 3, 2, 1

A2. AMQRP: Strict Pullups

Rest 3 Minutes between sets

B. 10 Minute AMRAP:

10 KB Swings 70/53lbs

20 DU’s


Saturday 1/26

CF Fitness

With a partner, and alternating EACH exercise to complete 20 total rounds;

6 DB Snatches- use a challenging load

9 Wall Balls

12 Situps


Performance

With a partner, and alternating EACH round to complete 20 total rounds;

3 Power Snatches 135/95lbs

6 T2B

9 Wall Balls 20/14lbs.

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