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CF8/12/22

Full Week Programming

This is the final 3 weeks of this Strength Cycle, hopefully by now we have some good working numbers in the computer. Lets really push it on those + sets, this is where the most work can be done to help push those one rep maxes!

Monday: Back Squat
Tuesday: Bench Press
Wednesday: Snatch and Core
Thursday: Deadlift and Strict Press
Friday: Gymnastics and Upper Body Strength

Gymnastics

10 Alternating minutes of
5 Strict Chin Ups
5 Strict Dips
*add weight if avail

Or EMOM Muscle Ups/Transition work

Metcon (AMRAP - Rounds and Reps)

15min AMRAP
5 Rounds of
10 Wall Balls 20/14
5 Hang Power Cleans 135/95
5 Rounds of (RX+ under 5min)
10 Wall Balls 20/14
3 Hang Power Cleans 135/95
5 Rounds of (RX+ under 10min)
10 Walls Balls 20/14
1 Power Cleans 135/95

If you finish it’s a score of 15rds and put time in comments.
RX+ M 135/165/185
RX+ F 95/115/125

You must be able to complete the sections in the given time to increase weights

Whiteboard:

Friday, August 12, 2022

Male Clients