February 2023 Programming Focus

Last month we focused heavily on the Power Snatch/ Clean + Jerk in our Oly cycle to prepare us for the 2023 Open. We complemented this with a Deadlift day working on increasing loads along with seeing a Squat variation each week. Our Benchmark tests consisted of Fight Gone Bad and Elizabeth, which we will see later in the year! The final cherry on top of the month of January was seeing a previous Open workout to see if we have improved AND to get us that “game day feel” to get geared for a new batch of Open workouts coming soon!

This month we will continue the Oly Cycle culminating in a 1-Rep Test of the Power Clean/ Snatch. We will continue to see a Pull/ Squat day as well to both complement our cycle and to continue to keep us building/ maintaining strength. Keep in mind that once the 7-week cycle ends the week of 13/2 we will not be following a “cycle,” but we will still see the Squat and Pull. We will also see our third Benchmark test: Painkiller! This is a workout we have seen before in years past and has a very CF Open feel, so it felt relevant to throw it into this month.

The CF Open starts the week of February 13th (first workout announced on 16/2!). The first four days of the week, we will train as normal…making some concessions as the Open goes along (eliminating movements and prioritizing others). Friday, we will have a For Quality workout that can act as a recovery workout for some, with opportunities to still drop the hammer if anyone wants to.

Saturday, we will program the Open workout and provide everything you could want to tackle the workout! Sunday will be a normal training day, and we will rinse, wash, and repeat for the three weeks. For some of us, the Open is purely GO TIME, while for others, the Open is just another workout. No matter what your goal is, we want you to remember to have fun and trust your training! You got THIS!

Weekly Feb Commitments

  • (1) Snatch Day (Thru 13/2)
  • (1) Clean Day (Thru 13/2)
  • (1) Deadlift Day 
  • (1) Squat Day
  • (1) For Quality Workout on Friday’s
  • (1) Partner Workout on Saturdays/Sundays

Oly Cycle (2/1-19/2)

  • Week 1 (2/1-8/1)
    • 10-8-6-10-8-6 Hang Power Clean 
    • Hang Power Snatch Skill/ Position 
    • 8-8-8-8 Deadlift 
    • Overhead Squat 
  • Week 2 (9/1-15/1)
    • 10-8-6-10-8-6 Hang Power Snatch 
    • Hang Power Clean + Jerk Skill/ Position 
    • 8-8-8-8 Deadlift 
    • Back Squat
  • Week 3 (16/1-22/1)
    • 8-6-4-8-6-4 Power Clean 
    • Power Snatch Skill/ Position 
    • 6-6-6-6 Deadlift 
    • Front Squat 
  • Week 4 (23/1-29/1)
    • 8-6-4-8-6-4 Power Snatch 
    • Power Clean Skill/ Position 
    • 6-6-6-6 Deadlift 
    • Overhead Squat
  • Week 5 (30/1-5/2)
    • TNG Power Clean + Jerk 
    • TNG Power Snatch
    • 4-4-4-4 Deadlift 
    • Back Squat 
  • Week 6 (6/2-12/2)
    • 1 Rep Power Clean 
    • Power Snatch Skill/ Position 
    • 4-4-4-4 Deadlift 
    • Front Squat 
  • Week 7 (13/2-19/2)
    • 1 Rep Power Snatch 
  • Deload for CF Open 

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