CF training program, phase 2, week 5 28/8/17 – 3/9/17
Posted 25th August 2017 by Geoff Stewart
Week 5 of our new training phase, Louie is here. Read more about Louie here.
last week looked like a good week from where your coaches where standing. Well done.
This week we are looking to build upon week 4 you’ll have a good idea of the movements and what weights, tempos and effort levels are expected of you. Im going to crack on again about rest period – it really isn’t a crime to have some rest. when you are doing strength and / or explosives work you need it to recover and get set for the next set, use it wisely. You guys have plenty of time to empty the tank and breath heavy during your WODs and your energy days (Wednesday and Sundays) its a combination of many parts that make a good rounded fitness program remember you are on a GPP – general physical preparedness program, if you follow the program be sensible with your food you will be harder to kill and will be hot in your speedos.
Its going to be a great week x
Monday
ME Lower
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Strong
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Fit
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Warm up 5mins Mobility
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Warm up 5mins Mobility
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8min -E2MO2M -4sets -Light
A1. 3x Snatch Press (behind neck)
A2. 3x Snatch Jerk
A3. 3 x OHS
6mins – E2MOM- 3 sets
B. OHS x 3 @33×1
10 mins-E2MOM – 5sets
C. High Hang Power Snatch x 3 medium -NO MISSES
15mins to do 5 “working” sets
D. Back Squats x 3-5 @3010
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8min -E2MO2M – 4sets -BB only
A1. 3x Snatch Press (behind neck)
A2. 3x Snatch Jerk
A3. 3 x OHS- as form allows
6mins – E2MOM- 3 sets
OHS/ Goblet squat x 3-5 @33×1 Light as form allows
10 mins-E2MOM – 5sets
High Hang Power Snatch x 5 light -NO MISSES
15mins to do 5 “working” sets
Back Squats x 5-7 @3010
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5 rounds or 12mins:
8each hand x 1 Arm OH walking Lunge (DB/ KB)
16x Weighted Straight leg Sit ups
* Aim to have a slow eccentric on the sit ups, tension all the way through.
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5 rounds or 12 mins:
8each handx 1 Arm OH walking Lunge (DB/ KB)
16x Weighted Straight leg Sit ups
* Aim to have a slow eccentric on the situps, tension all the way through.
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Tuesday
DE upper
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Strong
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Fit
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Warm up 5mins Mobility
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Warm up 5mins Mobility
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8mins – E2MOM – 4sets
A. Push Press + Push Jerk 2+2
16mins – E2MOM – 4sets each
ODD. Jerk Balance x 3-5
Even. Pull Up x 3-5 @ 41×0 (X means as fast as possible)
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8mins – E2MOM – 4sets
A. Push Press + Push Jerk 2+2
16mins – E2MOM – 4sets each
ODD.Power Jerk Balance x 3-5
Even. Feet down pull Up x 3-5 @ 41×0 (X means as fast as possible)
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4 Rounds:- 2min / 2min – work / rest
7x Hang Power Clean & Press @ 50-60%
7x Burpee
Aim* Keep moving at a consistent pace, no dropping the bar. Half the class works and switch ever 2mins
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4 Rounds:- 2min / 2min – work / rest
7 x Db Thrusters
7 x Burpee
Aim* Keep moving at a consistent pace, no dropping the DB’s. Half the class works and switch ever 2mins
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Wednesday
Energy
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Strong
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Fit
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Warm up 5mins Mobility
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Warm up 5mins Mobility
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Part A -20 minutes rolling EMOM
1-4: Clean & Jerk x 2
5-9: Hang Clean x 3
10-14: Front Squat x 3
15-19: Panda Pull x 3
Rest 5mins
Part B -20mins of EMOM Rolling Through
1. Deadlift (Medium / Heavy) x 10
2. KB Snatch 5ea
3. Assault Bike 10 cal
4. Rest
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Part A – 20 minutes rolling EMOM
1-4: Hang Power Clean + Push Press x 2
5-9: Hang Power Clean x 3
10-14: Front Squat x 3
15-19: Deadlift x 3
Rest 5mins
Part B – 20mins of EMOM Rolling Through
1. KB Deadlift (Medium / Heavy) x 10
2. KB Swing 5ea
3. Assault Bike 10 cal
4. Rest
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Thursday – gymnastics
Friday
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Strong
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Fit
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Warm up 5mins Mobility
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Warm up 5mins Mobility
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16mins – E2MOM – 4sets ea
A1. Bench Press 30* x 6 medium
A2. Rope Chin Up x 6-8
15mins of
B1: OH KB Walk 1or2 30-60 sec
B2: Press Up Variations 10-15reps
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16mins – E2MOM – 4sets ea
A1. Bench Press 30* x 8
A2. Feet down Single chin ups x 6-8 (ring rows)
15mins of
B1: OH KB Walk 1or2 30-60 sec
B2: Press Up scales please 10-15reps
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21-15-9 of:
WallBalls 9/7
Double unders
Rest 2Mins
21-15-9 of:
No Leg Wall Ball 9/7
Down Ups
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21-15-9 of:
WallBalls 9/7
Double Unders
Rest 2 Mins
21-15-9 of:
No Leg Wall Ball 9/7
Down Ups
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Saturday
DE lower
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Strong
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Fit
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Warm up 5mins Mobility
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Warm up 5mins Mobility
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8mins – E2MOM – 4sets
A. Power Clean x 3 @ Medium/ Heavy – NO MISSES
8mins – E2MOM – 4sets
B. 2 Position Clean x3 @ Medium / Heavy
12mins – EMOM – 12 sets
3x Front Squat Variations @ Medium
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8mins – E2MOM – 4sets
A. Power Clean x 5 @ Medium+ NO MISSES
8mins – E2MOM – 4sets
B. 2 Position Clean x3 @ Medium
12mins – EMOM – 12 sets
3-6x Front Squat or 6-10x goblet squats @ Medium
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15min YGIG:
Partner 1 completes:
5 Deadlifts @ Part B weight
12 DB Box Step Ups @ medium
Partner 2 starts when both exercises are complete.
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15 min YGIG:
Partner 1 completes:
5x Deadlifts @ Part B weight
12x DB Box Step Ups @ BW
Partner 2 starts when both exercises are complete.
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Sunday
Energy
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Strong
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Fit
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Warm up 5mins Mobility
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Warm up 5mins Mobility
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15mins of YGIG:
Chin Up (Strict + Kip) x 3 + 5
Row 250 / 300m
*Partner finishes both exercises before P2 goes
Rest 5 min
6 min of:
20 x Weight Plate GTOH
8/10 x Cal Assault Bike
Rest 2 min
6 min of:
Sled Push x 1 lap
Hollow Dish x 30 sec
Rest 2 min
6 min of:
Run 200m
10 x V-Up
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15mins of YGIG:
Chin Up (Toes down+ring rows) x 3 + 5
Row 250 / 300m
*Partner finishes both exercises before P2 goes
Rest 5 min
6 min of:
20 x Weight Plate GTOH
8/10 x Cal Assault Bike
Rest 2 min
6 min of:
Sled Push x 1 lap
Hollow Dish x 30 sec
Rest 2 min
6 min of:
Run 200m
10 x V-Up
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