11. August 2025
Aug.
11
MOBILITY ROUND
10 Cat/Cows
10 Groiners
8 Samson Lunges
6 Bootstrappers
SPECIFIC WARM-UP
2 RDS
10 Barbell Good Mornings
10 Air Squats
10 BW Lunges
5/5 SA DB Hang Cleans
1 RD
8 Barbell RDLs
5 DB Hang Snatch (Right)
5 DB Front Squat (Right)
5 DB Hang Snatch (Left)
5 DB Front Squat (Right)
5 Hang DB Snatch (R)|(50/35)
5 Single Arm DB Front Squat (R)
5 Hang DB Snatch (L)
5 Single Arm DB Front Squat (L)
20 Walking Lunges
*Option to use KB (53/35)
(Score is Rounds + Reps)
KG DB: (22.5/15)
5 Hang DB Snatch (R)|(35/20)
5 Single Arm DB Front Squat (R)
5 Hang DB Snatch (L)
5 Single Arm DB Front Squat (L)
20 Walking Lunges
*Option to use KB (35/26)
(Score is Rounds + Reps)
KG DB: (15/10)
10 Alt. 90-90 Hip Rotations
10 Banded Good Mornings
10 Banded High Pulls
-Rest as Needed b/t Sets-
(No Measure)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
Pausing Split Jerk*
*Keep weight Moderate across all sets. Pause for :02 in the Dip before completing the movement.
(Score is Weight)
Max Strict Chest to Bars*
*If needed use a light band. You should only be able to complete 3-5 reps at a time if using a band.
(Score is Reps)
*Start Moderate-Heavy and end Heavy. The second set of 5 should be close to or the same weight as the first set of 4.
(Score is Weight)
Week 5 of 7
3-Rep ‚CF Total‘ Cycle