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Posted 11th April 2017 by Geoff Stewart

CF training program, Phase 2, week 4, 2017

Monday

 

Lower body squats day
Strong Fit
10 min warm up – coaches choice 10 min warm up – coaches choice
10min -E2MO2M – 5sets

A. – Back squats 5×5-7 @ 3010

 

4min EMOM -4sets

B. 30sec ME back squats @ 50% A

 

9min – E3MO3M – 3sets

C1 FFE split squats 3×10-12@3010

C2 Wall balls 3x20UB

10min -E2MO2M – 5sets

A. – Back squats 5×7-9

 

4min EMOM -4sets

B. 30sec ME back squats @ 50% A

 

9min – E3MO3M – 3sets

C1 FFE split squats 3×12@3010

C2 Wall balls 3x20UB

5 rounds for time

5 Burpee Pull ups

10 HR Press ups

20 Goblet squats

5 rounds for time

5 Burpee to target

10 Press ups (scaled)

30 Air squats

 

Tuesday

Upper body Pull day
Strong Fit
10 min warm up – coaches choice 10 min warm up – coaches choice
12min -E2MO2M – 6sets

A -Pull ups 6×6-8 4010

 

9min – E3MO3M – 3sets

B1 single ring supinated rows 3×122 2020

B2 RKB 3x20UB Heavy

12min -E2MO2M – 6sets

A -Toes down Pull ups 6×6-8 4010

 

9min – E3MO3M – 3sets

B1 single ring supinated rows 3×15 2020

B2 RKB 3x20UB Medium

20min- teams 3

Row 2000mtrs max 200mtrs each

Then AMRAP

90 alt box jump step downs

90 single arm DB/ KB thrusters max 5 each

20min- teams 3

Row 2000mtrs max 200mtrs each

Then AMRAP

90 alt step ups

90 single arm DB/ KB thrusters max 5 each

 

Wednesday

 

Olympic lifting clean day
Strong Fit
10 min warm up – coaches choice 10 min warm up – coaches choice
9min E3MO3M-3sets

A. skill warm up -light BB please

5x high pulls

5x Power clean

5x front squst

5x jerks

5x Clean n jerks

 

12min E2MO2M -6sets

B. Squat cleans 6×3-5 – increase weigtht each set

 

15min EMOM – 1 bar

Min 1. 5x power cleans @60%B

Min 2. 5x push jerks

Min3. 5x Thrusters

9min E3MO3M-3sets

A. skill warm up -light BB please

5x high pulls

5x Power clean

5x front squst

5x jerks

5x Clean n jerks

 

12min E2MO2M -6sets

B.Squat cleans 6×3-5 – increase weigtht each set

 

12min EMOM

Min 1. 5x power cleans @50%B

Min 2. 5x push jerks

Min3. 5x Thrusters

   


Thursday – gymnastics

 

Friday

 

Lower body Pull day
Strong Fit
10 min warm up – coaches choice 10 min warm up – coaches choice
10min E2MO2M – 5 sets

A – Deadlifts 5×5 @ 3010 60-70%

 

9min E3MO3M – 3 sets

B1 KB 1lg forward and rev lunge 3x12el @2020

B2 KB RDL 3×10 @3101

10min E2MO2M – 5 sets

A – Deadlifts 5×7 @ 3010 60-70%

 

9min E3MO3M – 3 sets

B1 BW 1lg forward and rev lunge 3x15el @2020

B2 KB RDL 3×15 @3101

Bullseye

16min EMOM -teams 4

Min 1. 15 Sumo Deadlift High-pulls 45/30

Min 2 – 15 UB Wallballs 9/7

Min 3 – Max Calorie Row

Min 4 – Rest

Bullseye

16min EMOM -teams 4

Min 1. 15 KB Sumo Deadlift High-pulls 24/16

Min 2 – 15 Wallballs 9/7

Min 3 – Max Calorie Row

Min 4 – Rest

 

Saturday

 

 

Upper body – Push day

Strong Fit
10 min warm up – coaches choice 10 min warm up – coaches choice
10min E2MO2M – 5 sets

A – Seated OH press 5×5 @3010

 

9mins -E3MO3M -3 sets

B1 Dips 3×8-10

B2 laterial raises 3×12-15

B3 BB curls 3×12-15

10min E2MO2M – 5 sets

A – Seated OH press 5×5 @3010

 

9mins -E3MO3M -3 sets

B1 Dips 3×8-10

B2 laterial raises 3×12-15

B3 BB curls 3×12-15

24-20-16-12-8-4 reps for time of:

Alt DB GTOH -Heavy

T2B

24-20-16-12-8-4 reps for time of:

Alt DB GTOH -light

V sit ups

 

Sunday

 

Olympic – Snatch day
Strong Fit
10 min warm up – coaches choice 10 min warm up – coaches choice
9min E3MO3M

A. skill warm up -light BB please

5x high pulls

5x Power snatch

5x Over head squat

5x Snatch balance

5x Full snatch

 

12min E2MO2M – 6sets

B. Squat snatch 6×3-5 – increase weight each set

 

C. 12min EMOM alt

ODD 5x high hang power Snatch @70%B

Even 5x OHS

9min E3MO3M

A. skill warm up – BB only please

5x high pulls

5x Power snatch

5x Over head squat

5x Snatch balance

5x Full snatch

 

12min E2MO2M – 6sets

B. Power snatch 6×3-5 – increase weight each set

 

C. 12min EMOM alt

ODD 5x high hang power Snatch @50%B

Even 10x KB goblet squats – Heavy

Run 800 mtrs AFAP Run 800 mtrs AFAP