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CFH Training Days 09/03/2015 – 15/03/2015

Posted 8th March 2015 by Josh Schouten

WEEK 10/12

COACHES COMMENT:

The last few weeks of the current lifting focused phase are in full swing.  In the next couple of weeks we will be testing some 1RM efforts on the split jerk, snatch, power clean, front squat, back squat, and incline bench.  This is chance for you to RECORD YOUR NUMBERS.  What can you squat?  What can bench?  Are your numbers adding up? Can you spell GAINZ, or are you simply taking the easy path in your training and not seeing RESULTS?

“There is nothing noble in being superior to your fellow men, true nobility is being superior to your former self.”~ Lao Tzu

If your not recording your numbers, the coming 16weeks are going to be difficult. What the plan for the next phase I hear you ask?  We are going to switch to a 16-week GET STRONG phase. We will be following a combination of The Juggernaut Method and Jim Wendler 5/3/1 (how to build pure strength).  The focus will be deadlifts, strict overhead pressing, squats, pull-up strength and some bench.  Now is the time to start preparing yourself for the work ahead, you need to know your numbers.  CrossFit is observable, measurable and repeatable, and what is measured can be improved.  

16WJM

You should know all of your lifts and be able to calculate the prescribed percentages of each lift.  You all know I love a spread sheet, expect big things for the next phase).

There are loads of WOD logger applications for your phones, purchase a log book, get a tattoo, whatever it takes to keep an up-to-date log.

Stay tuned for future blog posts over the next couple of weeks details the next 16-week phase.

Eat Well, Train Smart, and Get Plenty of Rest,

 

RECOMMENDED WEEKLY READING:

 10 Reasons for eating breakfast You will be leaner, Leaner, Lower risk of diabetes and insulin resistance, variety of food, more protein and more vitamins and minerals, You’ll be smarter, Less liklet to smoke, drink or die, heathier and have more friends, less likey to develope eating disorders, you will have healthier kids, and you will be happier!
Eat breakfast to lose weight. “Breakfast is the most important meal of the day.”  We hear this statment all the time, so why do so many people still skip breakfast?  Far too often the excuse is either “I don’t have time” , or “I’m not hungry in the mornings.”  Breakfast skippers have been found to have poorer glucose control throught the day when compared to a high-protein breakfast eater.  It you can not manage your sugars, you can not manage your body composition.
Are Your Bowelse Elite? “There are a lot of people out there who are full of crap, and then there are those who are constipated.” Optimal posture & breathing for the elite poop
 How to get a better rack? A lot of CrossFitters struggle to get a solid from rack position.  Often you hear athletes complaining about wrists pain after performing front squats or overhead pressing movemnets.  More often than not, these pople have limited internal rotation of the shoulder joint.  Continue mobility work on shoulder internal rotations will delived improvements in the rack position.  Take the time to prep your shoulders before you get your rack out in the CrossFit class.
 CrossFit Hackney Levels Spreadsheet

MONDAY 09/03/2015

Get Warm  All Athletes:

6 Stricy Press

6 Jerk Dips (i.e no pressing overhead)

6 Push-Press

6 Push-Jerk

without the bar, practice the split jerk foot work

with the bar 6 Tall Jerks (land in spli jerk stance)

-then-

Each athlete will perfome 2-3 rounds of the complex in A..

 

STRENGTH:

CONDITIONING:
Performance:

A. PE(21): 7 Rounds of:

2 Push-Jerk

+1 Split Jerk

wk2: work up to 80% of  Push-Jerk

B. 10min EMOM of:

even min: :30 TnG Push-Press 45/35kg

odd min: :30 TTB – Tuck, Pull and Scoop

Performance:

6 Rounds for time:

20 DU

15 Push-ups

10 Pull-ups
Sport:

A. Same as Performance

B. Same as Performance

Push-Press 40/30kg

 Sport:

Same as Performance
Functional:

A. 6 Rounds of:

1 Push-Press

+1 Push-Jerk

+1 Split Jerk

B. 10min AMRAP of:

even min: :30 TnG Push-Press 30/20kg

odd min: :30 TTB/K2E/Hangining Knee Raises

 Functional:

6 Rounds for time:

20 DU / 60 Single Skips

15 Push-ups / Incline Push-ups

10 Pull-ups / Ring Rows
Movement:

A. Same as Functional

B. Same as Funtional

Push-Press, load as technique allows

 Movement:

Same as Functional

TUESDAY 10/03/2015

Get Warm

All Athletes:

Choose your weapon (empty bar or stick)

5 OHS

5 Snatch Balance

5 Tall Muscle Snatch

5 Scarecrow Snatch

5 Mid-hang Snatch (aim to hit the scarecrow position)

 

OLYMPIC + STRENGTH:

CONDITIONING:
Performance:

A. 8 Rounds of:

[2,2,2,2,2,1,1,1] Snatch

wk2: 80-90% of Snatch

B. 6 Rounds of:

[2,2,2,1,1,1]  Back Squat

wk 10: 70%,75%,80%,85%,87.5%,90%

 Performance:

10min AMRAP:

8 Deadlifts 100/70kg

8 Box Jumps 30/24inch
Sport:

A. Same as Performance

B. Same as Performance

 Sport:

Same as Performance
Functional:

A. 6 Rounds of:

[2-3] Snatch*

*if you stuggle taking the bar from the floor you should perform mid-hang snatchs

B. PE(21):6 Rounds of:

[3,3,3,2,2,2] Back Squat, 20×0, :100

wk 10: 70-85% 1RM

 Functional: 

Deadlift 80/60kg

Box Jump 24/20inch
Movement:

A. 5 Rounds of:

(2+2) Mid-hang Power Snatch + OHS

B. PE(30):5 Rounds of:

[5,5,5,5,5] Back Squat, 20×0, :100

 Movement:

Deadlift, load as technique allows

Box Jump, height as technique allows

WEDNESDAY 11/03/2015

Get Warm  All Athletes:

6 Tall Muscle Cleans

6 High Hang Power Cleans

6 Mid-hang Power Cleans

6 Segmented Power Cleans

mid shin – flat back, shoulders over the bar, weight in the ball of the foot

knee height – driving the knees back, maintain flat back, shoulders remain over the bar, weight still in the ball of the foot

mid-hang – shoulders remain over the bar, torso angle is more upright, knees remain bent

complete the power clean

-then-

Perform 2-3 reps of A. increasing the weight before starting the working sets.

 

OLYMPIC + STRENGTH:

CONDITIONING:
Performance:

A. 6 Rounds of:

[3,3,2,2,2,1] Power Clean

wk2: 77.5-87.5%

wk3: [3,2,2,2,1,1] 80-90%

wk4: [2,2,2,1,1,1] 82.5%+

B.10min  E2MOM 

3-4 Clean Pulls @ +10% of weight in A

 Performance:

“Run Karen Run”

400m Run

150 Wall Balls 9/7kg 10/9ft

400m Run
Sport:

A. Same as Performance

B. Same as Performance

 Sport:

Same as Performance
Functional:

A. 5 Rounds of:

 [3-4] Mid-Hang Power Clean

B. Same as Performance

 Functional: 

Wall Ball 7/5kg
Movement:

A. Same as Functional

B. Same as Performance

 Movement:

Same as Functional

Wall Ball, load as techique allows

THURSDAY 12/03/2015

Get Warm  All Athletes:

2 Rounds of:

:30sec Dish holds

:30sec RKBS

:30sec Goblet Squats

:30sec rest

2 Rounds of:

:30sec Hollow Rock

:30sec AKBS

:30sec Goblet Squats

:30sec rest

 

STRENGTH:

CONDITIONING:
Performance:

A. 6 Rounds of:

[3,3,2,2,1,1] Front Squat

wk10: 80%-95%

wk11: 1RM attempt

wk12: [5×3], deaload 65-75%

B. 3 Rounds of:

6-8 DB/KB Bulgarian Split Squat (ea leg), 31×0, :60

6-8 Nordic Raises, 30×0, :60

 Performance:

15-12-9 reps  for time of:

Thruster 42.5/30kg

Pull-ups

-Rest 2min-

12-9-6 reps for time of:

Thruster 45/35kg

Pull-ups
Sport:

A. Same as Performance

B. Same as Performance

 Sport:

Same as Performance
Functional:

A. 5 Rounds of:

[5,5,4,4,3] Front Squat

wk10: 75%-85%

wk11: 3RM attempt

wk12: [5×3], deaload 60-70%

B. Same as Performance

 Functional: 

Thruster: 40/30kg

Pull-ups / Ring Rows

 
Movement:

A. 5 Rounds of:

[5,5,5,5,5] Front Squat

B. Same as Performance, (suggest body weight only on B1)

 Movement:

Same as Functional

Thruster, load as technique allows

FRIDAY 13/03/2015

Get Warm  All Athletes:

Burpee Tekkers:

-then-

3 Rounds of

:40sec Hollow Dish Holds

:20sec rest

:40sec AKBS*

:20 rest

* Dont be a broken athlete, as the KB goes above your head maintain the hollow position, squeeze your butt and keep your bottom rib down

 

STRENGTH:

CONDITIONING:
Performance:

A. 6 Rounds of:

[3-4] 45* Incline Bench, :60-:90

wk2: 75-85%

 B.  6 Rounds of:

Chin-ups (weighted), :60

wk2: [4,3,3,3,2,2]

wk3: [3,3,3,2,2,1]

wk4: [3,3,2,2,1,1]

 Performance:

In pairs and alternating rounds, get as far down the following ladder as possible in 15 minutes (both partners complete each round):

20-18-16-…-6-4-2

AKBS 24/16kg

Burpees
Sport:

A. Same as Performance

B. Same as Performance

 Sport:

Same as Performance
Functional:

A. 5 Rounds of:

[5-6] 45* Incline Bench, :60-:90

wk2: [4-5] 70-80%

 B.  6 Rounds of:

[3-5] Chin-ups*, :60

Note: If you can not perform chin-ups:

[2-3] Eccentric Chin-ups (6sec eccentric on each rep)

 Functional: 

AKBS 20/12kg
Movement:

A. 4 Rounds of:

[6-8] 45* Incline Bench, :60-:90

B. Same as Functional, 5 Rounds!

Note: if you struggle to perform eccentrics:

10-12 Ring Rows

 Movement:

AKBS or RKBS, load as technique allows

* if you have a shoulder injury only perform RKBS

SATURDAY 14/03/2015

Get Warm  All Athletes:

prepare for 15.3 CrossFit Open Workout

 

OLYMPIC:

CONDITIONING:
Performance: Performance:

CrossFit Open 15.3
Sport: Sport:

Same as Performance
Functional: Functional: 

 Scaled version
Movement: Movement:

Same as Functional

SUNDAY 15/03/2015

 

GYMNASTIC STRENGTH & SKILL:
ALL ATHLETES:

Warm-up: Lines and Locomotions and Mobility

Part A. 3 Rounds of

3-4 Eccentric Ring Dips with iso hold at the bottom, 5300 (BASS), :60

:15-:30sec L-Sit on p-bars (SASS), scale as needed, :90

Part B. 3 Rounds of:

3-4 Arch Pull-ups on Rings (BASS), 51×0, :60

:15-:30sec False Grip Hang from rings (SASS), :90

Part C. 3 Rounds of:

:30-:60 Wall Handstand, facing away form wall (SASS)

:30-:60 Back Body Line Drill + 2.5kg

Part D. 3 Rounds of:

Standing Bent Over Y,T,W’s with DB or small weight plates

:20-:30 Planch Holds (SASS) (try without bands)