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CFH Training Plan 31/08/2015 – 06/09/2015

Posted 30th August 2015 by Josh Schouten

Week 7 of 16 Olympic Lifting and Russian Squats

COACHES COMMENT: 

I’m currently reading “The Art of Learning” by Josh Waitzkin – eight-time National Chess Champion and now a martial arts champion who holds over twenty National Championship titles and several World Championship titles.  So far it’s a very interesting read into different style of learning in both mentail and physical aspects.  I thought I would share small extract from this book that holds true for life and movement/training. Are you simply wondering through life without pay attentiont to you existance, or are you learning every step of the way? Do you see life as a challange and attack it with a positive “can do” attitude, or do you approch life in a manner that is self praising?  Are you willing to let go of your strengths and work on your weaknesses?

“The key to pursuing excellence is to embrace an organic, long-term learning process, and not to live in a shell of static,  safe mediocrity.  Usually, growth comes at the expense of previous comfort or safety.  The hermit crab is a colorful example of a creature that lives by this aspect of the growth process (albeit with doubt our psychological baggage).  As the crab gets bigger,  it needs to find a more spacious shell. So the slow, lumbering creature goes on a quest for a new home.  If an appropriate new shell is not found quickly, a terribly delicate moment of truth arises.  A soft creature that is used to the protection of built-in armor must now go out into the world, exposed to predators in all its mushy vulnerability.   That learning phase in between shells is where our growth can spring from.  Someone stuck with an entity theory of intelligence is like and anorexic hermit crab, starving itself so it doesn’t grow to have to find a new shell.

In my experience, successful people shoot for the stars, put their hearts on the line in every battle, and ultimately discover that the lessons learned from the pursuit of excellence means much more than the immediate trophies and glory.  In the long run, painful losses may prove much more valuable than wins – those who are armed with a healthy attitude are able to draw wisdom from every experience,  “good” or “bad,” they are the ones who make it down the road.  They are also the ones who are happier long-term.  Of course the real challenge is to stay in range of this long-term perspective when you are under fire and hurting in the middle of the war.  This, maybe our biggest hurdle, is at the core of the art of learning.”

RECOMMENDED WEEKLY READING:

Article of the week: Empowered Sustenance: How to Use Himalayan Salt? – Himalayan salt benefits include supporting weight loss, detox, and balanced hormones. You can even use it in your home improve air quality! I start and end my day with himalayan salt, with lots of salt in-between. Here’s how to use himalayan salt for (almost) all that ails you:

Freelap: Breathe New Life into Your Performance! “Every breath you take, every move you make, every bond you break, every step you take.” – The Police The concept of breathing improving posture and movement quality was interesting to me. Improving physical performance without increasing the workload and training strain for me or my athletes sounded too good to pass up.

Strength Sensei:  Squat: The facts! – Crouching down is a natural movement. Almost all of us did it as infants to pick something up and it is common in many parts of the world as a waiting position or for food intake. By the way, those are part of the world, where back disorders are not the number one disease of the population! Also, nobody there is walking on crutches because he has damaged his knees by spending too much time in a crouched position.

Breaking Muscle: Motor Control and Movement Patterns: A Must-Read for Athletes – “Movement patterns,” “motor programs,” what does it all mean? In the last couple of years the fitness field has become inundated with these terms. Despite the apparent trendiness of the concept, motor control is an extremely important facet of athletic performance, and it’s a rather involved topic that utilizes pieces of neurology, neuroscience, psychology, and exercise.

Tabata Times: Why Magnesium for CrossFit? Constantly deficient  in magnesium = performing at very low intensity

CrossFit Hackney Levels Spreadsheet

CrossFit Hackney Russian Squat Programme


MONDAY 31/08/2015

— GET WARM —

Warm-up Series (10min):

3 Rounds of:

3 Snatch Long Pull , bar does not touch the body

Reinforce the proper upper body mechanics of the turnover

+3 Pressing Snatch Balance

Develop a sense of position for the snatch,  and an active stretch. 

+3 Scarecrow Snatch

Speed of the 3rd pull and turnover of the bar

+ 3 High Hang Snatch,

Correct position and balance, speed under the bar 

+3 Hang Snatch, bar at knee cap

Develop better force production in the extension and more aggressiveness in the pull 

— GET LIFTING —

25min to complete:

Working in pairs for part A and B.  Partner 1 performs repetitions on the odd minute and partner 2 performs repetitions on the even minute.

Technique dictates the weight: Only increase weight if technique is perfect, and you held the bottom of each OHS 

PART A. 10min E2MOM (5 rounds) of:

3-Position Snatch (high-hang, below the knee, floor)

PART B. 8min E2MOM (4 rounds) of:

3 Snatch High-pull, from the floor  @ 45-55% of 1RM Deadlift

1. START: weight must be in the balls of the feet in the starting position. Set your snatch starting position tightly and initiate the lift by pushing with the legs against the floor

2. FIRST PULL: this is a controlled and deliberate pull, the aim is to get the bar in the right correct position for the second pull.  Do not rip the bar off the floor.

3. SECOND PULL: Accelerate the bar upward aggressively with violent leg and hip extension, keeping the bar close to the body.  The movement should be directly vertically with a focus on extending the body upward

4. The shoulders should be shrugged up somewhat after the completion of leg and hip extension.The arms are not engaged in the movement, but remain relaxed in extension. 

5. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.

— GET STRONG —

PART C. Russian Squats: Week7: Day1 (15min to complete):

Performance & Sport:

 5 Front Squat 3010 @80% of working max

Functional

8 Front Squat 3010 @70% of working max

Movement:

11 Front Squat 3010 @60% of working max

— GET FIT —

PART D. For time:

100 Wall Balls* 9/7kg 10/9ft

 *Each time you break the repetitions you must stop and perform 10 Down Ups

Post time to whiteboard

WOD GOAL: CV-Fitness/ Stamina / Accuracy /  – This is one of the mental WODS where you don’t want to stop the wall balls, but 100 is  such a big number.  The smart athlete will have a plan and make a decision on when to break the Wall Balls.  Rest before doing the down ups and then don’t pick the wall ball back up until your ready to go unbroken for as many reps as possible.  


TUESDAY 01/09/2015

— GET WARM —

Warm-up Series (10min):

3 Rounds of:

3 Push-Press, from front

Teaching dip and drive, heels should lift off the ground

+ 3 Tall Split Jerks

Helps with aggressiveness, timing, speed under the bar and accuracy in the jerk.  

+ 3 Pause Jerks

Help train and reinforce the proper posture and balance in the dip for athletes who shift forward or collapse in the dip

+ 3 Split-Jerks to Knee

Teaching balance between the feet in the split position rather than overloading the front leg.

— GET LIFTING —

PART A. 12min E2MOM (6 rounds) of:

1 Pause Jerk

+ 1 Split Jerks to Knee

+ 1 Split Jerk

PART B. 12min EMOM of:

Station 1: :30sec Eccentric Pull-up (1rep)

Station 2: :30sec Forarm supported  handstand * [Scale: Wall Facing Handstand Holds]

– place a reebok step agains the wall on the highest setting

– walk up the wall until you forarms are resting agains the reebok step

– DO NOT KICK OFF THE WALL – focus on you hollow body position and pull your feet of the wall.  Use your foramrs to push agains the box and control the balance.

Station 3: :30sec Back Body Line Drill (iso holds) with a stick + weight if you can

— GET FIT —

PART C. “Double Push” 

3 RFT:

5 Over the Bar Burpees

10 Push-Press [P:50/35kg, S:45/30, F:40/25, M:Technique]

— rest 2min —

3 RFT:

5 Over the Bar Burpees

10 Push-Press [P:50/35kg, S:45/30, F:40/25, M:Technique]

— rest 2min —

3 RFT:

5 Over the Bar Burpees

10 Push-Press [P:50/35kg, S:45/30, F:40/25, M:Technique]

Post total time taken, including the 2min rest,  to the whiteboard

WOD GOAL:  Strength / Stamina / Power / Agility / Speed –   A double dosage of pressing, a 2min rest and repeat.  Shoulders on fire?  Keep the burpees at a steady speed and don’t gass yourdelf here. After each set of burpess take a small break before attemtping to do all push-press unbroken or in as little sets as possible. 


WEDNESDAY 02/09/2015

— GET WARM —

Warm-up Series (10min):

3 Rounds of:

3 Clean long pull, bar does not touch the body

 Reinforce the proper upper body mechanics of the turnover

+ 3 Front Squat, 2sec pause in the bottom of each

Teaching the correct receiving position

+3 Scarecrow Cleans

Speed of the 3rd pull and turnover of the bar

+ 3 High Hang Clean, 2sec pause in the bottom of each squat

Correct position and balance, speed under the bar

+3 Hang Cleans, bar at knee cap

Develop better force production in the extension and more aggressiveness in the pull 

— GET LIFTING —

25min to complete:

Working in pairs for part A and  B.  Partner 1 performs repetitions on the odd minute and partner 2 performs repetitions on the even minute.

Technique dictates the weight: Only increase weight if technique is perfect, and you held the bottom of each squat

PART A. 10min E2MOM (5 rounds) of:

3-Position Clean (high-hang, below the knee, floor)

PART B. 8min E2MOM (4 rounds) of:

3 Clean High-pull, from the floor  @ 40-55% of 1RM Deadlift

1. START: weight must be in the balls of the feet in the starting position. Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor

2. FIRST PULL: this is a controlled and deliberate pull, the aim is to get the bar in the right correct position for the second pull.  Do not rip the bar off the floor.

3. SECOND PULL: Accelerate the bar upward aggressively with violent leg and hip extension, keeping the bar close to the body.  The movement should be directly vertically with a focus on extending the body upward

4. The shoulders should be shrugged up somewhat after the completion of leg and hip extension.The arms are not engaged in the movement, but remain relaxed in extension. 

5. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.

— GET STRONG —

PART C. Russian Squats: Week7: Day3 (15min to complete):

Performance & Sport:

5 Rounds of: 2 Back Squat 3010 @100% of working max

Functional

4 Rounds of: 5 Back Squat 3010 @90% of working max

Movement:

3 rounds of: 8 Back Squat 3010 @80% of working max

— GET FIT —

PART D. 15min “Get a grip , row and swing”

In teams of 3:

Station 1: Row max distance (m)

Stations 2: 3 Rounds of:

6 TTB

12 AKBS [P:32/24kg, S:24/20, F20/16kg, M:Technique]

Station 3: Rest

Athlete 1 starts on the rower and continues to row while athlete 2 completes 3 rounds of the couplet. Athlete 3 is resting.

Once athlete 2 has completed 3 rounds of the couplete they will rest the athlete will switch stations.

Post total distance (m) rowed in 15min to the whiteboard

WOD GOAL:  Power / Speed/ Agility / Accuracy / Flexibility – You want to go balls out on the rower because that where the points are.  If you come of the rower gasses its going to take you longer to get through the couplete, leaving you team mate to gas themselves on the rower.   Its a tricky stratergy this one… enjoy the rest 


THURSDAY 03/09/2015

— GET WARM —

Wrist warm-up

4-Way Wrist Stretch:

1. Fingers forward

2. Fingers to the side

3. Finger back

4. Back of hands on the floor

Wrist Strength/Mobility

Perform the following movements is a push-up position with knees on the floor:

1. Rocking Wrists – bend the arms as you rock back on your wrists

2. Wrist Push-ups – back of the hands on the floor

3. First Knuckle push-ups – Alternate by going up onto the left kuckle and then the right knuckle before going down on both

4. Finger tip push-ups – staying in the push-up position straighten you wrist by going up onto the fingers. Again do it one hand at a time.

Scapular Activation

Work in partners YGIG 3 rounds of:

10 Hangining Scapular circles

— GET GYMNASTIC STRONG —

30min to complete:

3 Rounds of (12min):

[4-10] Hands Rotation Ring Pull-ups /Jumping pull-ups 3sec eccentric /  Partner Assisted Ring Pull-ups

start with palms facing you then rotate them away as you pull up to the rings

[4-10] Pause Ring Dips with External Lockout 22×2 / Dip on Dip Stations / Pause RIng Push-ups w/ external rotation

[3-5] Swing to L-Sit/Tuck 5sec holds on P-bars/KB

:60rest

3 Rounds of:  (12min):

[8-10] Straight Inverted to Tuck Rolling Chin-ups / Inverted Tuck Roll to Chin / Jump to Inverted roll down to feet on floor

[8-10] Jumping Dips / :30-:45sec Ring Lockout Holds

[6-8] Jump to Shoulder Stand on P-bars


FRIDAY 04/09/2015

— GET WARM —

Warm-up Series (10min):

3 Snatch Long Pull , bar does not touch the body

Reinforce the correct upper body mechanics of the turnover

+3 Pressing Snatch Balance

Develop a sense of position for the snatch,  and an active stretch. 

+ 3 Heaving Snatch Balance  (practice lowering the bar behind the neck and catch it with soft knees)

Develops strength in the receiving position for the snatch with the elements of speed, timing and precision 

+ 3 Snatch Balance

 Develops strength in the receiving position for the snatch like the overhead squat, but also adds the elements of speed, timing and precision. It will help train proper footwork for the snatch, and help with confidence getting under heavy snatch weights.

— GET STRONG —

30min to complete:

Working in pairs for part A, B and C.  Partner 1 performs repetitions on the even minute and partner 2 performs repetitions on the odd minute.

Technique dictates the weight: Only increase weight if technique is perfect.

PART A.  10min E2MOM (5 rounds) of:

+2 Heaving Snatch Balance*

+1 Snatch Balance

Note: the feet do not move in the heaving snatch balance, they start and finish in the squat width

PART B. 10min Team EMOM of:

In teams of 2 Ever :30sec perform 1 Full Snatch @ best weight in A.

P1 will peform 1 Snatch EMOM :00

P2 will perform 1 Snatch EMOM :30

6min E2MOM (3 Rounds) of:

2 Halting Snatch Deadlift on Rise  (Halt 3sec at the knee), standingon 15kg plates @80-100% of Snatch 1RM

— GET FIT —

PART C. 10min EMOM Power Snatch Output

Odd min: 5 Power Snatches* [Scale: Hang Power Snatch]

Even min: 15 Box Jumps 24/20inch’

* Choose your weight on the power snatch

Post total number of successful power snatches x weight to the whiteboard

WOD GOAL:  Strength/ Balance / Coordination / Agility / Speed / Power – You have a total of 25 Power Snatches to complete in this WOD, every rep counts to the final score.  The box jumps will get the heart and breathing rate up and then you need to stabalise for the snatch.  What the plan?


SATURDAY 05/09/2015

— GET WARM —

 Hip Mobility – Coach choice

— GET STRONG —

PART A. Russian Squats: Week7: Day6 (15min to complete):

Performance & Sport:

6 Rounds of: 2 Front Squat 3010 @80% of working max

Functional

5 Rounds of: 5 Front Squat 3010 @70% of working max

Movement:

3 Rounds of: 8 Front Squat 3010 @60% of working max

PART B. 10min EMOM:

odd min: 10 Tuck Jumps – Jump as high as you can and pull your knees to your chest

even min: 5 Stationary Forward Bounds – From a standing start jump as far forward as you can with 1 jump.  Turn around and see if you can jump back the same distance.

— GET FIT —

For time: “Run Cindy Run”

Buy In: Run 400m

10 Rounds of Cindy:

5 Pull-ups [Scale: Ring Rows]

10 Push-ups (hand release) [Scale: Incline Push-ups]

15 Air Squats

Cash out: Run 400m

Post time to the whiteboard

WOD GOAL:   Stamina / CV-Fitness /  Coordination / Strength / Speed – can you get this one done a sub 13min time?


SUNDAY Momentum Movement 06/09/2015

— GET FLEXIBLE  —

Wrist mobility and Strength

4-Way Wrist stretch

– fingers forward, to the side, back, back of hands

3 Rounds of:

Wrist push-ups (fist to back of hand)

level 1: Wall Wrist Walks on wall

level 2: Wall Wrist Walks with 45* Hollow lean agains the wall

level 3: Kneeling Wrist Walks

level 4: Wrist Walks

3 Rounds of:

First Knuckle Push-ups  (knucle to palm)

level 1: First Knuckle Push-ups on wall

level 2: First Knuckle Push-ups with 45* Hollow lean agains the wall

level 3: Kneeling First Knuckle Push-ups

level 4: First Knuckle Push-ups

— GET BALANCE + MOBILITY —

The aim is to work on your alignment for the handstand.  You need to be able to complete the reuired sets and times before you can progress to the next level:

Level 1: Head Stand (3 x :60sec hold)

Level 2: Elbow Stand  (3 x :60sec hold)

Level 3:  Front Line Body Drill with weighted bar  (5 x :30sec hold)

Level 4: Back Line Body Drill weighted (5 x :30sec hold)

Level 5: Handstand against the wall with tight hollow body (5 x :60sec)

Between each set perform:

[10-12] Pronated shoulder dislocates with stick, weighted

[10-12] Supinated shoulder dislocates with stick, weighted

Remember that mobility is not a maximal strength endeavor, but one of slow and steady progress. Do not be concerned if your range of motion is limited. As you train this over one or more programming blocks, your body will naturally adapt.

— GET RING STRENGTH —

Below the Rings:

Partner Assisted Inverted Tuck to Back Leaver (3 set :30sec hold)

Level 1: Tuck

Level 2: Advanced Tuck

Level 3: Straddle

Level 4: Full Leaver

Partner Assisted Inverted Tuck to german hang (3-5 quality reps)

Hangining Tuck/L-Sit Holds (3x :20sec)

— PLAY —

Bent Arm Planche progressions