Week 4

**Please see the Zen Planner online scheduler for this weeks holiday modifications for Wednesday, Thursday and Friday.**

*Link to Powerbuilding & Weightlifting Programs

*Link to Accessory Work

Monday 11/19/18 Week 4 CF Fitness A1; Press x5-7, Rest 20 sec *Reference 11/5, or 11/12, A2; Dual KB Row x10-12, Rest 2 Min x4 Sets B. EMOM x 15 Minutes: Station 1: 5 DB Hang Clean + Push Press -moderate Station 2: 15 Mixed DU’s, or 60 Jump Rope Station 3: 10 Hanging Leg Raises or V-ups

Performance A. Press- 5RM *bar is cleaned from the floor B. EMOM x 15 Minutes: Station 1: 5 Power Jerks @55-60% Station 2: 30 DU’s Station 3: 10 T2B

Tuesday 11/20/18 CF Fitness A. Hang Muscle Snatch 4×4 B. Snatch Grip RDL 3×6 C. 3 Rounds for Time: 15/12 Calorie Row 10 Deadlifts -moderate to heavy 8 Pullups or Ring Rows

Performance A. Muscle Snatch 4RM B. Halting Snatch Deadlift + Snatch (2+2)- build to a heavy set C. 3 Rounds for Time: 20/15 Calorie Bike 10 Deadlifts 225/165 5 Muscle Ups

Wednesday 11/21/18 CF Fitness A. Goblet Squat TEST B. 15-12-9-12-15 Reps for Time; Incline Pushups Farmers Carry Reverse Lunge- use a moderate to challenging weight if possible

Performance A. Back Squat 10RM B. 21-15-9-15-21 Reps for Time; HR Pushups Farmers Carry Reverse Lunge 55/35lbs (per hand)

Thursday 11/22/18 ***Closed for Thanksgiving***

Friday 11/23/18 CF Fitness 3 Sets; EMOM x8 Minutes Row :30 seconds for calories Rest 4 Minutes b/t sets

Performance 3 Sets; EMOM x8 Minutes Bike :30 seconds for calories Rest 4 Minutes b/t sets

*Aim to maintain a consistent power output across ALL 24 intervals.

Saturday 11/24/18 CF Fitness A. Hang Clean 5x5 -aim to increase weight from last week by 5lbs. Use the same weight across all five sets. B. For Time: 10 Barbell Push Presses -use a moderate load for 10 reps 20 Wall Balls 10 Barbell Push Presses 40 KB Swings 70/53lbs 10 Barbell Push Presses 20 Box Jumps 24/20in. 10 Barbell Push Presses

Performance A. Clean + Hang Clean (mid-thigh) + Push Press + Jerk -build to a heavy set B. For Time: 10 HSPU 20 Wall Balls 20/14lbs 10 HSPU 40 KB Swings 70/53lbs 10 HSPU 20 Box Jumps 24/20in. 10 HSPU