CF training program, Phase 2, week 10, 29/5/17 – 4/6/17
Welcome to week 10 of our second 12 week program of 2017.
This week…
Week 10 and the weather is getting hot and steamy and so are some of your workouts. Barbara has got some short and speedy little numbers lined up for you this week.
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 PowerCleansA3. 3x Front squatsA4 3x Power jerk10min E2MO2M- 5setsB. 5×2+1 clean + Jerk10min EMOM -10setsC1 3x Power clean@ 50% BC2 2xFront squatC3 1x Push press |
12min – E2MO2M – 6setsA1. 3x Clean high pullA2. 3x PowerCleansA3. 3x Front squatsA4 3x Power jerk10min E2MO2M- 5setsB. 5×2+1 POwerclean + jerk10min EMOM -10setsC1 3x Power clean@ ManagableC2 2xFront squatC3 1x Push press |
5min AFAP6-12-24BB thrusters 40/30Down ups |
5min AFAP6-12-24BB Thruster 30/15Down ups |
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 @ 3111@80%+12min – E2MOM – 6setsB1 KB Walking lunges x10elB2. 20x KB swings |
12min E2MO2M – 6setsA. Deadlifts 6×7,7,5,5,5,5 @ 3111@80%+12min – E2MOM – 6setsB1 KB Walking lunges x10elB2. 20x KB swings |
12minEMOM working in team 3P1. Row 1min AFAPP2. ME Alt arms KB GTOHP3. Rest |
12min EMOM working in team 3P1. Row 1min AFAPP2. ME Alt armsDB GTOHP3. Rest |
Wednesday
Upper body – Push day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
10min – E2MO2M – 5setsA. Bench press 5×5 @30106min – EMOM -6sets (3each)B1. DB OH press 4×10 @2020B2. 45sec Bike arms only6min – EMOM -6sets -(3each)C1. Ring dips 4×10 @2020C2. ME ring dip lockout6min – EMOM -6sets -(3each)D1. Press ups 4×10-15 @2020D2. 45sec ME Mountain climbers |
10min – E2MO2M – 5setsA. Bench press 5×5 @30106min – EMOM -6sets (3each)B1. DB OH press 4×10 @2020B2. 45sec Bike arms only6min – EMOM -6sets -(3each)C1. Toe downs dips 4×10 @2020C2. ME dip lockout (toes down)6min – EMOM -6sets -(3each)D1. Press ups 4×10-15 @2010 (scales)D2. 45sec ME Mountain climbers |
8min AMRAP12x wall balls12x Pull ups24x DU |
8min12x wall balls12x Pull ups (scales)48x singles |
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 balance10min E2MO2M – 5 setsB. 4×1+1+1 Cluster Snatches (10sec between efforts)10min EMOM-10setsC. 12×1+1 snatch + power snatch @ 60% B |
12min – E2MO2M – 6setsA1. 3x Snatch high pullA2. 3x Power snatchA3. 3x OH squatsA4 3x Snatch balance8min E2MO2M – 4 setsB. 4×1+1+1 Cluster Power snatches (10sec between efforts)12min EMOM-12setsC. 12×1+1 Power snatch + OHS @ 60%B |
5 mins For max repsWith BB used for part C.25 Deadlifts25 Burpee over bar25 STOH |
5 mins For max repsWith BB used for part C.25 Deadlifts25 Burpee over bar25 STOH |
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+512min E2MO2M – 6setsB. Back squats 6×5,5,3,3,3,38min with a partner take it in turns to doC. Back squat drop set 1×3,6,9,12,ME reps10second between each drop. |
8min EMOM – 8setsA1. ODD split squats 12 (6el)A2. EVEN squat to squat jumps 10+512min E2MO2M – 6setsB. Back squats 6×7,7,5,5,5,58min with a partner take it in turns to doC. Back squat drop set 1×5,7,9,11,ME reps10second between each drop. |
12min -AMRAP30 air squats15 T2B20 Air squats10 T2B10 Air squats5 T2B10 Air squats10 T2B20 Air squats15 T2B30 air squats |
12min -AMRAP30 air squats15 K2E / V sit20 Air squats10 K2E / V sit10 Air squats5 K2E / V sit10 Air squats10K2E / V sit20 Air squats15 K2E / V sit30 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 @301112min – EMOM -12sets -(3each)C1. False grip ring rows 4×10-12 @2020C2.DB curl n press 4×10-12 @ 2010C3. 45sec ME Ball slams |
10min – E2MOM2M – 5setsB. Pull ups 5×3-5 @301112min – EMOM -12sets -(3each)C1. Ring rows 4×10-12 @2020C2.DB curl n press 4×10-12 @ 2010C3. 45sec ME Ball slams |
20mins work – working in teams 5Bike 16/20kcals (Kcals is the used as the change over)ME wall ballsMEKB SDHPME AB mat sit upsRest |
20mins work – working in teams 5Bike 16/20kcals (Kcals is the used as the change over)ME wall ballsME KB SDHPME AB mat sit upsRest |