CFH training plan 25th December – 7th January 2018

Between the end of our training  phase Andy and the start of our new training phase on the 8^th January 2018 we have a small block of training. This block is going to be very much GPP, there isn’t a singular focus but it is designed as a maintenance / rejuvenation block, and to keep you ticking over. This doesn’t mean you’ll be twiddling your thumbs and discussing your Christmas presents, it’s good solid work. We know that people are going to be a bit all over the place with scheduling, eating, sleeping and general stuff  so do your best when you are in and make the workouts count.

25^th December – closed

26^th December – closed

27^th December – squats and pull

Thursday28^th December – gymnastics

Friday 29^th December –  Olympic – cleans

Saturday 30stDecember – deadlift and press

Sunday 31^st December – energy

Monday 1^st January 2018 – closed

Tuesday 2^st January 2018 – Olympic – snatch

Wednesday 3^st January 2018 – energy

Thursday 4^st January 2018 – Gymnastics

Friday 5^st January 2018 – Olympic – cleans

Saturday6^st January 2018 – squats and pull

Sunday 7^st January 2018 – Energy

Our new phase of training will start on the 8^th January with full gusto, watch this space for more details.

25^th December – closed

26^th December -closed

27^th December – Squats and pull

12min work EMOM – Partners

A1.  KB squats 12

A2. Ring rows 10

12min to complete:

B1. BB back squats 4×6-10 rst60

B2. Pull ups 4x 6-10 rst60

4min Alt reps with partner

Low box power step up x10el

4min Alt reps with partner

Banded rows x10 @ 2020

16min alt rounds with partner

Wall balls x16UB

16 DB or BB curls

Thursday 28^th December – Gymnastics

Friday 29^th December –  Olympic Cleans

16min BB complex.

Deadlift 5,4,3,2,1

High pull 5,4,3,2,1

Power clean 5,4,3,2,1

Front squat 5,4,3,2,1

Squat clean 5,4,3,2,1

Push jerk 5,4,3,2,1

rest as needed between rounds

First round with BB only slowly increase weight and drop a rep each round.

16min to complete -8 working sets

Squat Clean and press. 8×1+1 / 2+1

5rounds -rest 1 min between rounds

5x thrusters @ 45/30kg

15x Burpee

Saturday 30th December – Deadlift and press

8min work alt rounds with Partners

RKB Swings 16 – Medium

Press ups 8

12min to complete:

B1. BB Deadlifts 4×6-8 rst60

B2. Bench press 4x 6-10 rst60

4min Alt reps with partner

KB /DB walking lunges x8el

4min Alt reps with partner

ring dips x6-8 (scale as needed)

Teams 4 -40/20 -16min

Bike ME 40sec

Plank on rings 40sec

Row ME 40sec

Hanging knee raise hold 40sec

Sunday 31^st December – Energy

4 Rounds E2MO2M

OHS x 3 @ 33×0 – as form allows

RKB Swing x 8- Heavy

4 Rounds E2MO2M

Snatch x 3 – Medium UB

Wall Ball x 8 -heavy

4 Rounds E2MO2M

KB Squat x 16 – Heavy

Assault Bike x 10/8 cal

4 Rounds E2MO2M

Bulgarian Split Squat x 8el – Medium

Run 100m

Monday 1^st January 2018 – closed

Tuesday 2nd January 2018 – Olympic  Snatch

12min warm up complex

Snatch High pull x3

Snatch Power clean x3

OHS x3

Squat Snatch x3

Snatch balance x3

Build weight rest as needed.

20mmin E2MO2M – 10sets

Odd:  Power Snatch x3

Even: Snathc balance + OHS 1+2

16min

Working in teams 4

Bike AFAP in 4min – 1min each

BB GTOH – 1min ME – weight / method teams choice

ME Burpee pull ups -1mineach

BB GTOH – 1min ME – weight / method teams choice

Wednesday 3^rd January 2018 – Energy

5 Minutes to Accumulate

Max reps TGU

Rolling EMOM 16min

4mins @ each @ 70% of Power Clean

Power Clean x 3

Hang Clean x 3

Thrusters x 3

Front Squat x 5

8 Min EMOM

Even: Thrusters x 5 -Medium

Odd: Row x 10/12cal

8 Min EMOM

Even:  Power Clean @ 50-60 x 5

Odd: Pull Ups x 5

8 Min EMOM

Even: DB Walking Lunges x16

Odd: Burpee x 10

Thursday 4th January 2018 – Gymnastics

Friday 5^th January 2018 – Olympic Cleans

12min warm up complex

High pull x3

Power clean x3

Front squat x3

Squat clean x3

Split jerk x3

Build weight rest as needed.

20mmin E2MO2M

Odd:  Power clean x3

Even: Power clean Split jerks 1+2

5rounds -rest 1 min between rounds

10x STOH – Light UB

40x DU Scale as needed

10x Power clean – Light UB

40x DU – scale as needed

Saturday 6^th January 2018 – Squats and pull

6min work – alt Partners

BB squats x8 – light but build

Air squats x16

6min work – alt Partners

Pull ups x3-6

Ring rows  x6-12

12 min E2MO2M -6rounds

BB Front squats x3

BB Back squats x6

Use same weight and move from front to back squats AFAP.

6 rounds

6x pull ups (3xMU)

12x box jumps

6x pull ups (3xMU)

12x Burpees

Sunday 7th January 2018 – Energy

With a partner YGIG rounds 8 min

Push Press x 7 – Light

Single skips x 42

Rest 2 min

With a partner YGIG rounds 8 min

TTB x 7 – scale

Bike x 10/12 cal

Rest 2 min

With a partner YGIG rounds 8 min

Piked Press Up x 7 – scale

Run 200m

Rest 2 min

FLOW 20 mins continuous movements:

400m Run

FLR 60 sec

400m Row

20 Double Crunch / V-up

20 cal bike

100m Farmers walk – Heavy