CF training program, phase 3, week 3 – 16/10/17 – 22/10/17

Posted 13th October 2017 by Geoff Stewart

Welcome to Week 3 of this new monostructural training phase. Read more about it.

We seem to be getting a bit more of a handle on this tempo thing. Working at a tempo and a consistent pace seems to be a bit alien to some. Pacing doesn’t mean you take it easy for 80% of the workout then empty the tank in the last 20%. When we plan the workouts we are not targetting one specific distance or time to be good at. We want to be good at a broad range of distances so we must train and work to achieve this. You need to develop a set of gears you can understand and be able to move between them at the appropriate time. Some times when we are new and developing these gears it’s going to go pear shaped. That’s the learning curve and the fun of what we do.

I was reviewing some notes from The Training Plan (Anne Thorisdottir’s training program) and came across the below cues which you might want to bear in mind when you’ve got your pedal to the metal.

“Stay over the pedals” (to apply more force on the pedals = better efficiency),

“Less arms” (if heart rate too high, using arms and legs brings HR up = less arms = lower HR)

“Maintain momentum” (a short burst of effort standing up every so often can keep rpms up)

Fast pedals quick feet x

Monday

Lower / Snatch
Strong	Fit
Warm up 5mins Mobility	Warm up 5mins Mobility
12min EMOM -build weight with form A. Snatch warm up / Complex Snatch grip DL x1 Snatch grip HP x1 Power snatch x1 Snatch balance x1 12min – E2MOM -6sets B. Snatches 2×2+1 OHS – Heavier than last week 8min E2MOM -4 sets C. Back squats 4×3-5 (33X1) @80% 16min -With a partner – Steady and consistent Running 200mtrs 12x Wall balls arm only Switch after run please. As time allows: E1. Split squats 2x12el BW E2. Calf raises 2×24 BW	12min EMOM -build weight with form A. Snatch warm up / Complex Snatch grip DL x1 Snatch grip HP x1 Power snatch x1 Snatch balance x1 12min – E2MOM -6sets B. Power Snatches 2×2+1 OHS – FORM 8min E2MOM -4 sets C. Back squats 4×5-7 (33X1) @80% 16min -With a partner – Steady and consistent Running 200mtrs 12x Wall balls arm only Switch after run please. As time allows: E1. Split squats 2x12el BW E2. Calf raises 2×24 BW

Tuesday

Upper / Push
Strong	Fit
Warm up 5mins Mobility	Warm up 5mins Mobility
12mins E2MOM -6sets A. Odd. Standing Strict press + push press 6×4+3@30X0 B. Even. Weighted pull ups 6×4-6 @3010 Part B: 10mins of C1: Negative HSPU x5 @ 5sec eccentric C2: Chest to bar hold 1x 30sec 24min EMOM D1. 5eax DB GTOH – Heavy D2. 20x Db step ups (low) D3. 40DU you should be aiming for a good steady tempo	12mins E2MOM -6sets A. Odd. Standing Strict press + push press 6×4+3@30X0 B. Even. Toes down pull ups 6×4-6 @3010 Part B: 10mins of C1: Piked HSPU x5 @ 5sec eccentric C2: Toes down chest to bar hold 1x 30sec 24min EMOM D1. 6eax DB GTOH – Medium D2. 20 DB step ups (low) D2. 60 singles or 45sec skipping you should be aiming for a good steady tempo

Wednesday

Energy
Strong	Fit
Warm up 5mins Mobility	Warm up 5mins Mobility
12 mins – with a rolling clock EMOM 0-5 Power clean and press x2 -light 6-10 Power clean and press x4 11-15 Power clean and press x6 16-20 Power clean and press x8 1 bar 1 weight, check your ego Rest 5 mins With a partner altrounds for 12 mins Bike 15/12 cals 20x air squats rest 2 min With a partner alt for 12 mins Rowing 15/12clas 20x alt rev lunges (weight plates) Aim for today is keep moving work at a good solid pace and keep your tempo solid…	12 mins – with a rolling clock EMOM 0-5 Power clean and press x2 – light 6-10 Power clean and press x4 11-15 Power clean and press x6 16-20 Power clean and press x8 1 bar 1 weight, check your ego Rest 5 mins With a partner alt round for 12 mins Bike 15/12 cals 20x air squats rest 2 min With a partner alt for 12 mins Rowing 15/12clas 20x alt rev lunges (weight plates) Aim for today is keep moving work at a good solid pace and keep your tempo solid…

Thursday – gymnastics

Friday

Upper / pull
Strong	Fit
Warm up 5mins Mobility	Warm up 5mins Mobility
12 mins – E2MOM – 6sets Odd: Weighted chest to bar chin ups 6-10 @30X1 Even: Flat bench press 6 x 5-7 @3010 10Mins of: B1: Chest supported DB / KB rows 12-15 B2: Weighted dips plus lock out 3+30sec 10min – EMOM Odd. 10x T2B Even. 40sec alt Jump lunges 10mim – EMOM odd. 10 Burpees AFAP Even. 40sec Air squats Remedial works -as time allows E1. Hamstring curls (Frisbee) 2×15 E2. BB Hip thrusters 2×15 F. YWTs 2x15ea	12 mins – E2MOM – 6sets Odd: Toes down chest to bar chin ups 6-10 @30X1 Even: Flat bench press 6 x 7-9 @3010 10Mins of: B1: Chest supported DB / KB rows 12-15 B2: Toes down dips plus lock out 3-5+30sec 10min – EMOM Odd. 10x K2E or scale Even. 40sec alt lunges 10mim – EMOM odd. 10 Burpees AFAP Even. 40sec Air squats Remedial works- as time allows E1. Hamstring curls (Frisbee) 2×15 E2. BB Hip thrusters 2×15 F. YWTs 2x15ea

Saturday

Lower / cleans
Strong	Fit
Warm up 5mins Mobility	Warm up 5mins Mobility
8min EMOM – Build wieght through sets Clean warm up Clean high pull x1 Power clean x1 front squat x1 Push press x1 12 mins E2MOM x 4 Clean 2+ 1 push press / push jerk 8 mins -E2MO2M – 4sets DL. 4×4-6 31X1 20min working with a partner max 5 reps each 120 Deadlifts 45/30 Run 800mtrs as a team 120 Squats cleans Run 400mtrs as a team 120 Thrusters Run 200 mtrs as a team 120 STOH *This is a tempo piece keep moving, choose your weight so you can go unbroken and switch swiftly	8min EMOM – Build wieght through sets Clean warm up Clean high pull x1 Power clean x1 front squat x1 Push press x1 12 mins E2MOM x 4 POwer clean 2+ 1 push press / jerk 8 mins -E2MO2M – 4sets DL. 4×4-6 31X1 20min working with a partner max 5 reps each 100 Deadlifts 35/20 Run 800mtrs as a team 100 Power cleans Run 400mtrs as a team 100 Thrusters Run 200 mtrs as a team 100 STOH *This is a tempo piece keep moving, choose your weight so you can go unbroken and switch swiftly

Sunday

Energy
Strong	Fit
Warm up 5mins Mobility	Warm up 5mins Mobility
8min – alt movements with partner 8x BB deadlifts 8x BB power cleans 8x front squats 8x Thrusters Working with a partner switch E2MOM for 24mins BB complex – manageable (heavy) 1x Deadlift 1x Power clean 1x Thruster 1x Back squat 1x Behind neck power jerk Rowing for distance 8min- 4 rounds 6x pike sit ups 12x crunches 30sec hollow hold	8min – alt movements with partner 8x BB deadlifts 8x BB power cleans 8x front squats 8x Thrusters Working with a partner switch E2MOM for 24mins BB complex – managable (heavy) 1x Deadlift 1x Power clean 1x Thruster 1x Back squat 1x Behind neck power jerk Rowing for distance 8min- 4 rounds 6x pike sit ups 12x crunches 30sec hollow hold

Sort by tags

CF training program, phase 3, week 3 – 16/10/17 – 22/10/17

Monday

Lower / Snatch

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min EMOM -build weight with form

A. Snatch warm up / Complex

Snatch grip DL x1

Snatch grip HP x1

Power snatch x1

Snatch balance x1

12min – E2MOM -6sets

B. Snatches 2×2+1 OHS – Heavier than last week

8min E2MOM -4 sets

C. Back squats 4×3-5 (33X1) @80%

16min -With a partner – Steady and consistent

Running 200mtrs

12x Wall balls arm only

Switch after run please.

As time allows:

E1. Split squats 2x12el BW

E2. Calf raises 2×24 BW

12min EMOM -build weight with form

A. Snatch warm up / Complex

Snatch grip DL x1

Snatch grip HP x1

Power snatch x1

Snatch balance x1

12min – E2MOM -6sets

B. Power Snatches 2×2+1 OHS – FORM

8min E2MOM -4 sets

C. Back squats 4×5-7 (33X1) @80%

16min -With a partner – Steady and consistent

Running 200mtrs

12x Wall balls arm only

Switch after run please.

As time allows:

E1. Split squats 2x12el BW

E2. Calf raises 2×24 BW

Tuesday

Upper / Push

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12mins E2MOM -6sets

A. Odd. Standing Strict press + push press 6×4+3@30X0

B. Even. Weighted pull ups 6×4-6 @3010

Part B: 10mins of

C1: Negative HSPU x5 @ 5sec eccentric

C2: Chest to bar hold 1x 30sec

*24min EMOM

D1. 5eax DB GTOH – Heavy

D2. 20x Db step ups (low)

D3. 40DU

* you should be aiming for a good steady tempo

12mins E2MOM -6sets

A. Odd. Standing Strict press + push press 6×4+3@30X0

B. Even. Toes down pull ups 6×4-6 @3010

Part B: 10mins of

C1: Piked HSPU x5 @ 5sec eccentric

C2: Toes down chest to bar hold 1x 30sec

*24min EMOM

D1. 6eax DB GTOH – Medium

D2. 20 DB step ups (low)

D2. 60 singles or 45sec skipping

* you should be aiming for a good steady tempo

Wednesday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12 mins – with a rolling clock EMOM

0-5 Power clean and press x2 -light

6-10 Power clean and press x4

11-15 Power clean and press x6