CF training program, Phase 2, week 9, 22/5/17 – 28/5/17
Welcome to week 9 of our second 12 week program of 2017.
This week…
It’s all change again over the next few weeks with Barbara. We are switching the days around again so we all get a balance of training days and movements through the whole cycle. We are into 3-5 reps on our foundation lifting – these are what we call our functional strength reps. These reps can give you a very good idea of what your max lifts might be as well as a maintaining those hypertrophy gains and generally making you hunched (yes, that’s a technical term). We have some great tests and WODs coming your way this week including DT and a great team burner.
Kisses and thrusters x
Monday
Olympic lifting clean day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
12min – E2MO2M – 6setsA1. 3x Clean high pullA2. 3x Power cleansA3. 3x Front squatsA4 3x Power jerk15min to establish 3rp maxB. Establish 3 rep max clean for the day |
12min – E2MO2M – 6setsA1. 3x Clean high pullA2. 3x Power cleansA3. 3x Front squatsA4 3x Power jerk15min to establish 3rp maxB. Establish 3 rep max power clean for the day |
Hero workout testDTFive rounds for time of:12x Deadlift @70 / 45kg9x Hang power clean @70 / 45kg6x Push jerk @70 / 45kg |
Hero workout testDTFive rounds for time of:12x Deadlift @50 / 30kg9x Hang power clean @ 50 / 30kg6x pound Push jerk @50 / 30kg |
Tuesday
Lower body Pull day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
12min E2MO2M – 6setsA. Deadlifts 6×5,5,3,3,3,3 @ 4111@80%+
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12min E2MO2M – 6setsA. Deadlifts 6×7,7,5,5,3,3 @ 4111@80%+
|
15min alt exercises with a partner20x AKBS5x KB facing burpees20x Sit ups (feet on sides of KB)5x KB facing burpees |
15min alt exercises with a partner20x AKBS5x KB facing burpees20x Sit ups (feet on sides of KB)5x KB facing burpees |
Wednesday
Upper body – Push day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
6min to find your:A. BB bench press TEST 3 RPM
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6min to find your:A. BB bench press TEST 5 RPM
|
9-12-15Box jumpsT2BRing dips |
9-12-15Box jump step downK2E (scales)P bar press ups (scales) |
Thursday – gymnastics
Friday
Olympic – Snatch day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
12min – E2MO2M – 6setsA1. 3x Snatch high pullA2. 3x Power snatchA3. 3x OH squatsA4 3x Snatch balance12min E2MO2M – 6 setsB. 6×2+1 Snatches + OHS |
12min – E2MO2M – 6setsA1. 3x Snatch high pullA2. 3x Power snatchA3. 3x OH squatsA4 3x Snatch balance12min E2MO2M – 6 setsB. 6×2+1 Power snatches + OHS (as form allows) |
10 rounds4x power snatches @40/ 30 -MAX Weight8x ThrustersRest 1min |
10 rounds4x power snatches @30/ 20 -MAX Weight8x ThrustersRest 1min |
Saturday
Lower body squats day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
8min EMOM – 8setsA1. ODD split squats 12 (6el)A2. EVEN squat to squat jumps 10+5
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8min EMOM – 8setsA1. ODD split squats 12 (6el)A2. EVEN squat to squat jumps 10+5
|
Fast and furious…burner6min working in teams of 3P1. Row Max distance in 30secP2 ME air squats in 30secP3 restWinner max distance plus Air squats |
Fast and furious…burner6min working in teams of 3P1. Row Max distance in 30secP2 ME air squats in 30secP3 restWinner max distance plus Air squats |
Sunday
Upper body Pull day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
10min – E2MOM2M – 5setsB. Weighted Pull ups 5×3-5 @301115min- E3MOM – 5setsB1. False grip ring rows 5×10 @ 3010B2. Diamond press us 5×10-15 @ 2010B3. RKB 5x20UB – Heavy |
10min – E2MOM2M – 5setsB. Pull ups 5×3-5 @ 3011 (scale)15min- E3MOM – 5setsB1. Ring rows 5×10 @ 3010B2. Press ups 5×10 @ 2010B3. RKB 5x15UB – Medium |
3 rounds for time 400 mtr run (back door)5x each side -single arm DB GTOH 22.5/15kg10x C2B pull ups |
3 rounds for time 400 mtr run (back door)5x each side -single arm DB GTOH -manageable10x toes down pull ups |