*Link to Powerbuilding & Weightlifting Programs
**Link to Strength Accessory Work
Monday 11/12/18 Week 3 CF Fitness A1; Seated Press x6-8, Rest 20 sec *Reference 10/29, or 11/5, A2; 2 Point Supported DB Row x8-10 EACH arm, Rest 2 Min x4 Sets B. For Time: 20 Hang Power Cleans, or KB Cleans -light to moderate 30 Push Presses (you may use a bar, or DB’s) -use a challenging load for 10 reps 40 V-ups, medicine ball situps, or regular situps
Performance A. Press -build to a heavy set of 6, then 90%x6x3 -bar is cleaned from floor. Build to a load that is challenging but still allows for proficient pressing technique. B. For Time: 20 Power Cleans @65% 30 HSPU’s 40 T2B
Tuesday 11/13/18 CF Fitness A. Hang Muscle Snatch 4x5 B. Snatch Grip RDL 5x6 C. In 5 Minutes: 50 Mixed DU’s or 200 Jump Rope AMQRAP: DB Snatches -heavy
Performance A. Muscle Snatch 4x5 B. Halting Snatch Deadlift + Snatch 68-73% (3+2) x5 C. In 5 Minutes: 100 DU’s AMQRAP: Power Snatches 135/95lbs.
***CF Fitness & Performance; try to increase loading for parts A and B.***
Wednesday 11/14/18 CF Fitness A. Squat 5x12-15 *If you are just starting out, or have not successfully completed the squat test, continue to train and improve the goblet squat. Start these sets just below, or at the load you used last week. Aim for AT LEAST one set to be heavier than last week’s working sets. B. 21-15-9 Reps for Time; Deadlifts -moderate Dips, Perfect Pushups, or Incline Pushups
Performance A. Back Squat 68-70%x10x3 B. 21-15-9 Reps for Time; Deadlifts 205/155lbs. Ring Dips
Thursday 11/15/18 CF Fitness A. Hang Clean (hip) 5x5- use a moderate load that allows for proficiency in receiving the bar lower in the squat. Aim to increase weight from last week by no more than 5-10lbs. B. Every 4 Minutes x 5 sets; Row 425/ 320M *Track pace/500M and aim to maintain splits within 5 seconds of each other.
Performance A. Clean + Hang Clean (mid-thigh) + Push Press + Jerk 65%x5 sets B. Every 4 Minutes x 5 sets; Bike 30 Calories *Track time and aim to maintain splits within 5 seconds of each other.
Friday 11/16/18 CF Fitness A. Stiff Legged Deadlift 3x8-10 B. In 3.5 Minutes; 10 KB SDHP -moderate to heavy 10 NPU Burpee + Russian Step ups -use a moderate load if possible Bike for Calories in remaining time Rest 90 seconds x5 Sets
Performance A. Stiff Legged Deadlift 3x8-10 *Try to increase loading from last week B. In 3.5 Minutes; 2 Rope Climbs 10 Devil’s Presses 40/30lb DB’s Row for Calories in remaining time Rest 90 seconds x5 Sets *track calories per set and aim to maintain a work output within 3 calories from your first set for each interval. If you experience a drop off of more than 3 calories in set four for instance, DO NOT complete a fifth set!
Saturday 11/17/18 CF Fitness With a partner, and only one person working at a time, complete 3 rounds for time; 50 KB Swings 50 Thrusters -use a barbell or DB’s and a moderate load 50 Pullups, Jumping C2B, or Jumping Pullups **Partners DO NOT need to use the same weights. Each person should warm up to, and chooses a weight that is challenging, but sustainable, and allows for proficient movement for THEM.
Performance 3 Rounds for Time; 30 KB Swings 70/53lbs 20 Thrusters 95/65lbs 10 C2B Pullups