• Bryce Boratko

Week 8

Link to Powerbuilding & Weightlifting Programs

Monday 12/17/18 Week 8 CF Fitness A. Press- Build to a heavy set of 5 B. 21-15-9 Reps for Time; Deadlifts -moderate to heavy DB Push Presses -moderate to heavy

Performance A. Press- Build to a 1RM B. “Diane” 21-15-9 Reps for Time: Deadlifts 225/155lbs HSPU’s

Tuesday 12/18/18 CF Fitness A. Snatch Grip DL + Hang Snatch (1+1) OTM x15 Minutes *Only add weight with proficient movement B. Running Clock Calorie Row Begin Minute ONE w/ 5 Calories, and continue to add 1 calorie each minute until you are unable to complete the given number of calories within the minute

Performance Pause Snatch + Snatch Build to a heavy set (1+1) C. Running Clock Calorie Bike Begin Minute ONE w/ 3 Calories, and continue to add 2 calories each minute until you are unable to complete the given number of calories within the minute

Wednesday 12/19/18 CF Fitness A. Goblet Squat TEST B. 40-30-20 Reps for Time; KB Swings -moderate Incline Pushups

Performance A. Back Squat- 4RM B. 50-35-20 Reps for Time; KB Swings 70/53lbs (HR) Pushups

Thursday 12/20/18 CF Fitness 4 Sets; 4 Minute AMRAP 1 DB Man-maker 3 Hang Power Cleans -moderate 5 Box Jumps Rest 2 Minutes

Performance 4 Sets; 4 Minute AMRAP 1 Rope Climb 3 Power Cleans 165/115lbs. 5 Box Jumps 24/20in. Rest 2 Minutes

Friday 12/21/18 CF Fitness A. Hang Clean +Jerk (1+1) OTM x15 Minutes *Build on weight ONLY with proficient movement. The load will stay relatively light due to the volume. Use last week’s results as a guide. B. 3 Rounds for time; 12 Mixed DU’s or 50 Jump Rope 15 Wall Balls 20 Situps 10 Shoulder to Overhead -moderate

Performance A. Pause Clean + Jerk (Pause in dip)- Build to a heavy set B. 3 Rounds for time; 25 DU’s 20 Wall Balls 20/14lbs 15 T2B 10 Power Jerks 135/95lbs

Saturday 12/22/18 CF Fitness With a partner and only 1 person working at a time… In 7 Minutes; Station 1; 40 Ft. Walking Lunge Relay *use added weight if possible Station 2; AMRAP Burpees *Partners alternate exercises to accumulate reps of burpees, but MUST work together. If one person needs to rest, the other is also required to rest. Rest 4 Minutes Then; 4 Rounds for Time (and reps): Station 1; 21/15 Calorie Bike (Modify to 15/12 calorie bike if necessary) Station 2; AMQRP DB Snatches *These should be a challenging, but sustainable load. Go as heavy as possible that still allows for proficient movement. Partners alternate exercises to complete 4 rounds (per athlete) for a total number of reps.

Performance With a partner: In 7 Minutes; Station 1; 40 Ft. Walking Lunge Relay -use a 70/53lb KB at front rack Station 2; AMRAP Burpees *Partners alternate exercises to accumulate reps of burpees, but MUST work together. If one person needs to rest, the other is also required to rest. Rest 4 Minutes Then; 4 Rounds for Time (and reps): Station 1; 25/19 Calorie Row Station 2; AMQRP Snatches 135/95lbs. *These are full snatches. EACH rep must pass through the squat. Partners alternate exercises to complete 4 rounds (per athlete) for a total number of reps.

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