5/26-5/31

CF2 Strength

Monday-15 minutes: Deadlift 2 @ 6, two down sets (repeat)

Tuesday-12 minutes: Bench Press 2 @ 7, two down sets (load drop)

Wednesday -Power Clean

15 minutes: 60%x2, 65%x2, 70%x1x2, 75%x1

Thursday-15 minutes: Back Squat 2 @ 6, two down sets (repeat)

Friday -Power Snatch

15 minutes: 60%x2, 65%x2, 70%x1x2, 75%x1

Saturday-Powerlifting Total

3 attempts each to 1RM squat, bench press, deadlift

CF2 Conditioning

Monday-3 rounds for time:

Run 400m

12 push press, 135#/85#

TIMECAP: 10 minutes

Tuesday-3 rounds for total reps;

1 minute row for calories

1 minute burpees

1 minute airdyne for calories

1 minute wall ball

1 minute rest

Wednesday -AMRAP 10 minutes:

12 overhead squats, 115#/75#

12 kettlebell swings, 24kg/16kg

12 chest-to-bar pullups

Thursday-4 rounds for time:

6 power cleans, 135#/95#

15 sit-ups

Friday -3 rounds for time:

15 goblet squats, 24kg/16kg

12 ring dips

50 double unders

TIMECAP: 12 minutes

Saturday-None

CF1 Strength

Monday-15 minutes: Deadlift 2 @ 6, two down sets (repeat)

Tuesday-12 minutes: Bench Press 2 @ 7, two down sets (load drop)

Wednesday -15 minutes of jerk practice

Coach chooses exercise

Thursday-15 minutes: Back Squat 2 @ 6, two down sets (repeat)

Friday -Power Snatch


15 minutes: 60%x2, 65%x2, 70%x1x2, 75%x1

Saturday-Power lifting total

CF 1 Conditioning

Monday-Same as CF2 Scaled

Tuesday-Same as CF2 Scaled

Wednesday -AMRAP 10 minutes:


12 overhead squats OR Goblet squats


12 Russian kettlebell swings


12 pullups OR ring rows

Thursday-4 rounds for time:


6 dumbbell hang power cleans


15 sit-ups

Friday -3 rounds for time:

15 goblet squats

12 ring dips OR pushups

50 double unders OR 75 single unders




TIMECAP: 12 minutes

Saturday-