CFH Training Plan 27/07/2015 – 02/08/2015
Week 2 of 16 Olympic Lifting and Russian Squats
COACHES COMMENT:
Is it the excitement of a new Russian Squat Routine and Olympic phase that has the classes pumping, or is it the coverage of the CrossFit Games? Either way its great to see the classes are full and everyone is enjoying the challenge of the new phase, again we have loads of positive feedback from many of you.
The Russian Squats
Make sure you have downloaded the Russian Squat Routine spreadsheet and entered your numbers correctly. Those that want to take full advantage of this squatting routine will know their numbers and be honest about their CrossFit Hackney level. The only thing worse than not knowing your numbers is not leaving your BIG EGO at the door and trying to cheat the spreadsheet. Don’t think for a second that the coaches don’t know the level that all of our members should be following. At the end of the day it’s your choice to put yourself into a higher level, but remember that the programming at Momentum is written with years of experience and the knowledge of how to build strength in athletes of all abilities. Those who follow the guidelines will see the best results.
Olympic Lifting
There is no hiding from the Olympic lifts in this new phase and the first 8-weeks is designed to help everyone improve their lifting technique. Again this is not the time to be chasing big weights and failing repetitions. The message has been made clear that the “technique must dictate the weight.” Practice does not make perfect, practice makes habit!
Perfect practice makes perfect
Make sure you are moving fast, be explosive and aim to perfect every single repetition. Speed, confidence and quality movement will pay dividends when the programme changes and we start to work towards a new 1RM on both lifts.
Gymnastics Thursday
After 3 days of lifting (Monday, Tuesday and Wednesday) the programming on Thursday is all about bodyweight movement. Gymnastics is not easy and many athletes can quickly get frustrated with what seems like slow progress. It’s hard to measure progress in the gymnastic movements and this is one of the main reasons athletes give up. When lifting weights its easy to see progress when we put weight on the bar, but gymnastics is not that simple. It takes time, concentration and effort to see improvements in bodyweight movements, but the rewards will be well worth it.
I’ll be honest, people don’t like it because they suck at it, and yet they don’t’ take the time to practice it and get better at it. We have just spent the last 16 weeks working on the big lifts and now its time to master some new skills. It takes time, concentration and effort to see improvements in bodyweight movements, but the rewards will be well worth it. Improving bodyweight strength, body awareness and flexibility will improve all of you lifts in the gym. Keep up the good work #teamHackney
Keep up the good work #teamHackney
RECOMMENDED WEEKLY READING:
Article of the week: Catalyst Athletics: The Olympic Lift Starting Position Snatch& Clean – Most importantly, we need to understand this: The purpose of the starting position (and first pull) is to allow an optimal second & third pull. If you take away only one point from this entire article, it should be that one. If you don’t understand that, none of the following details explaining or describing the starting position will matter.
Breaking Muscle: Eat to Perform: Simple Dietary Advice for the Athlete – Everyone is looking for some kind of secret when it comes to nutrition and performance. There is always a new superfood people are trying to take advantage of or some new diet that people preach about. The reality is there is no secret, no magic pill, no special supplement. The best way to govern your eating is to make informed, well thought through decisions that relate to your individual needs and goals.
Mercola: Research Reveals the Importance of Your Microbiome for Optimal Health – Research shows that some microbes specifically help prevent certain disease states. For example, simply by eradicating four species of bacteria (Lactobacillus, Allobaculum, Rikenelleceae, and Candidatus arthromitus), researchers were able to trigger metabolic changes in lab animals that led to obesity.
GMB: Wrist Flexibility and Strength Conditioning for Hand Balance and Bodyweight Exercise – Wrist and hand pain is a common complaint for many people as they begin bodyweight training, especially for those that haven’t been involved in consistent weight-bearing activities on their hands.
Which is to say, the majority of people!
Breaking Muscle: 2 Skills You Need For a Better Vertical Jump – We usually think of the vertical jump as a power movement. There are some details in form coaches consider to be critical to a good jump, namely a strong counter-movement (when you lower rapidly just before the jump) and good arm action. But aside from these basic components of jumping skill, an athlete’s vertical jump is typically thought of as a pure expression of power.
CrossFit Hackney Levels Spreadsheet
CrossFit HackneyRussian Squat Programme
MONDAY 27/07/2015
— GET WARM —
Warm-up Series (10min):
3 Rounds of:
3 Snatch Long Pull , bar does not touch the body
Reinforce the proper upper body mechanics of the turnover
+ 3 Snatch Push Press, from behind the neck
Warm-up for the shoulders, elbows and wrists
+ 3 Overhead Squats, 2sec pause in bottom of each
Learning the correct receiving position
+ 3 High Hang Snatch, 2sec pause in bottom of each
Correct position and balance, speed under the bar
— GET LIFTING —
25min to complete:
Working in pairs for part A and B. Partner 1 performs repetitions on the odd minute and partner 2 performs repetitions on the even minute.
Technique dictates the weight: Only increase weight if technique is perfect, and you held the bottom of each OHS
This is a 22min running, you must change the weights and set-up for each part quickly.
PART A. 10min E2MOM (5 rounds) of:
[5,4,3,2,1] High Hang Snatch* (3sec pause in bottom of each)
* Must perform from power position, do not take the bar down the thigh
-2min to set for part B-
PART B. 10min E2MOM (5 rounds) of:
5 Halting Snatch Pull (3sec pause @knee) @ 40-50% of 1RM Deadlift
“The halting snatch deadlift is primarily a tool to strengthen an athlete to allow him or her to be able to stay over the bar long enough during the pull of the snatch. It also helps reinforce position and balance earlier in the pull because it’s typically performed at a more controlled speed.”
— GET STRONG —
PART C. Russian Squats: Week2: Day1 (15min to complete):
Performance & Sport:
12min E2MOM (6 Rounds) of:
2 Front Squat 31×0 @ 80% of working max
Functional
10min E2MOM (5 Rounds) of:
5 Front Squat 31×0 @ 70% of working max
Movement:
12min E3MOM (4 Rounds) of:
8 Front Squat 31×0 @60% of working max
— GET FIT —
PART D. 3RFT:
24 RKBS [P:32/24kg, S:24/20kg, F:20/16kg, M:Technique]
12 Burpee Box Jumps 24/20′
Post time to whiteboard
WOD GOAL: Strength/Coordination/Power/Agility/CV-Fitness – Keep the BBJ’s at a pace that you can maintain! If you go out hard on the BBJ you may struggle to pick the KB back up.
TUESDAY 28/07/2015
— GET WARM —
Warm-up Series (10min):
3 Rounds of:
3 Push-Press, from front
Teaching dip and drive, heels should lift off the ground
+ 3 Split-Jerk Form Behind Neck, 3sec pause in the bottom of each
Teaching overhead position and stability in the split stance
+ 3 Press Behind Neck in Split Position
Improves the position, balance and strength of the split
+ 3 Jerk Balance, 3sec pause in the bottom of each
Teaching better balance between the feet in the split position rather than overloading the front leg. Secure and stabilize the bar overhead before recovering from the split into a standing position with the bar still overhead.
— GET LIFTING —
15min to complete:
Working in pairs for part A. Partner 1 performs repetitions on the even minute and partner 2 performs repetitions on the odd minute.
PART A. 10min E2MOM (5rounds) of:
+1 Split Jerk behind neck (5 sec hold in split position)
+2 Split Jerk Balance (from front) (5 sec hold in split position)
Technique dictates the weight: Only increase weight if technique is perfect, and you held the split stance for 5sec
“The jerk balance is useful for teaching and practicing the proper movement of the body under the bar during the split jerk for athletes who have a habit of diving the head and chest through and leaving the hips behind the bar. It’s also helpful for teaching better balance between the feet in the split position rather than overloading the front leg. “
PART B. 8min EMOM of:
odd min: :30sec AMRAP Chin-ups / 1rep Eccentric / Ring Rows
even min: :30 Weighted FLR Hold
— GET FIT —
PART C. “Handcare”
6min AMRAP of:
3 Strict HeSPU [Scale: Kipping, Feet on Box, P-Bar Inverted Press, Incline Push-ups]
6 TTB [Scale: K2E, Hanging Knee Raises, V-ups, Double Crunch, Sit-ups]
9 Pull-ups [Scale: RIng Rows]
– rest 2min –
6min AMRAP of:
3 Strict HeSPU
6 Pull-ups
9 TTB
Post total number of rounds + reps for both
WOD GOAL: Coordination / Flexibility / Speed / Strength – a test of you kipping ability and grip strength, can you stay on the bar and transition between TTB and pull-ups? Can you also transition between Pull-ups to TTB?
WEDNESDAY 29/07/2015
— GET WARM —
Warm-up Series (10min):
3 Rounds of:
3 Clean long pull, bar does not touch the body
Reinforce the proper upper body mechanics of the turnover
+ 3 Pause Front Squat, 2sec pause in the bottom of each
Teaching the correct receiving position
+ 3 Clean Sots Press
Mobility and strength exercise for the receiving position of the clean
+ 3 High Hang Clean, 2sec pause in the bottom of each squat
Correct position and balance, speed under the bar
— GET LIFTING —
25min to complete:
Working in pairs for part A and B. Partner 1 performs repetitions on the odd minute and partner 2 performs repetitions on the even minute.
Technique dictates the weight: Only increase weight if technique is perfect, and you held the bottom of each squat
This is a 22min running, you must change the weights and set-up for each part quickly.
PART A. 10min E2MOM (5 rounds) of:
[5,4,3,2,1] Clean from High Hang, (2sec pause in bottom of each)
* Must perform from power position, do not take the bar down the thigh
-then 2min rest, set the weight-
PART B. 8min E2MOM (4 rounds) of:
8 Tempo/ Pause Barbell RDL*, 32×0
*Recomend you use straps to hold the bar for this long @ 50-60% of 1RM Deadlift
PART C. Russian Squats: Week2: Day3 (15min to complete):
Performance & Sport:
12min E2MOM (6 Rounds) of:
4Back Squat 31×0 @ 80%
Functional
10min E2MOM (5 Rounds) of:
7Back Squat 31×0 @ 70%
Movement:
12min E3MOM (4 Rounds) of:
10 Back Squat 31×0 @60%
— GET FIT —
Box Battles 15.1 WOD
In pairs complete:
Double Grace: 60 Clean &Press*
Each athlete can choose to complete sets of 1-3repetitoins before switching. Each athlete must complete a minimum of 1 successful repetitoin before their partner can take the bar back.
MALE GROUP A/B/C
Clean: 70/60/50kg
FEMALE GROUP A/B/C
Clean 50/40/30kg
Post time to whiteboard
WOD GOAL: Strength/Power/Speed and Agility – Find a stratergy and stict to a plan. Its going to be a test of you fitness levels, grip, communication and team work.
THURSDAY 30/07/2015
— GET WARM —
Wrist Strength / Mobility:
10reps of each:
1. Finger Pulses
2. Palm Pulses
3. Side-to-Side Palm Rotations
4. Font Facing Elbow rotation
5. Side-to-Side Wrist STretch
6. Rear Facing Wrist Stretch Palms Down
7. Read Facing Wrist Stretch Palms Up
8. Rear Facing Elbow Rotations
9. Forward Facing Wrist Stretch
Plank Hold Variations
Keep elbows fully rotated in all movements. :30sec work, :30sec rest
1. FLR (leaning shoulders over fingers)
2. Reverse Grip FLR (fingers facing back)
3. FLR + Single leg mountain Climber (keep the hips down) – :30sec right leg and then :30sec left leg
Posterior Chain Flexibility
Spend some time stretching the hamstrings to help improve L-Sit, Assisted Inverted Press, and the V-up’s positions
— GET GYMNASTIC STRONG —
30min to complete:
3 Rounds of (12min):
[6-10] Ring Pull-ups /Jumping pull-ups 3sec eccentric / Partner Assisted Ring Pull-ups
[8-10] Ring Row Sit Backs (neutral grip twisting to supinated grip)
[3-5] L-sit/Tuck 5sec holds on P-bars
:60rest
3 Rounds of: (12min):
:30-45sec Ring Lockout Support
[8-12] Assisted Inverted Press on p-bar, pike position, or single leg
[10-12] Battleram Push-ups on Dip Stations or / Plank Fwd and Back
— GET FIT —
Ab Thursdays
In pairs
5 Rounds each for quality of:
Station 1: FLR Hold on Rings
Station 2: 20,15,10,5 reps of
V-ups
Windscreen Wipers
P1 holds FLR while P2 completes 20 V-sits and windscreen wipers. Pairs then swap.. work down the reps
Post time to whiteboard
WOD GOAL: Coordination/Flexibility/Agility – you will look forward to the DU in this one, be prepared for the abs DOMS to come.
FRIDAY 31/07/2015
— GET WARM —
Warm-up Series (10min):
3 Snatch Long Pull , bar does not touch the body
Reinforce the correct upper body mechanics of the turnover
+ 3 Snatch Push Press, from behind the neck
Warm-up for the shoulders, elbows and wrists
+ 3 Overhead Squats, 2sec pause in bottom of each
Teaching the correct receiving position
Helps improve snatch receiving position mobility in the ankles, hips, thoracic spine and shoulders
— GET STRONG —
25min to complete:
Working in pairs for part A, B and C. Partner 1 performs repetitions on the even minute and partner 2 performs repetitions on the odd minute.
Technique dictates the weight: Only increase weight if technique is perfect.
This is a 22min running, you must change the weights and set-up for each part quickly.
PART A. 6min E2MOM (3 rounds) of:
3 Snatch Push-press, beheind neck
+1 TEMPO Overhead Squat, 80×0 (8sec eccentric) [Scale: Elevate heels and perform OHS to a comfortable depth, stretch hips/claves between sets]
-2min to set before part B-
PART B. 6min E2MOM (3 rounds) of:
3 Snatch @ 60% of 1RM Snatch [Scale: Hang Snatch from below the knee / High Hang Snatch]
-2min to set befor part C-
PART C. 6min E2MOM (3 rounds) of:
2 x (
1 Snatch Segment pull* (1″off floor, knee, hip, finish with BIG SHRUG at the top and relaxed arms)
+ 1 Snatch shrug (snatch pull form the floor + BIG SHRUG with relaxed arms)
@40-60% of 1RM Deadlift
)
*pause 3sec at each point, + finish the pull with heels down
— GET FIT —
AMRAP in 12 minutes:
In pairs and alternating rounds complete:
3 Thrusters 40/30kg [Scale: lower weight for technique]
10 DU
6 Thrusters
20 DU
9 Thrusters
30 DU
…
Thrusters increase by 3reps and DU increase by 10reps
P1 does 3 thrusters and 10 DU and then p2 does 3 thrusters and 10 DU
Post time taken to Whiteboard
WOD GOAL: Ensurance / Stamina / Coordination / Sgility / Speeed – The work and rest ratio is evenly balanced if you choose the right partner. When its your turn to work you need to give it 110%. Then take the time to rest and recver.
SATURDAY 01/08/2015
— GET WARM —
20 Russian Baby Makers
10 ea leg x Crab position + internal / external hip rotation
10 x 90/90 switch (scale hands on the floor)
10 x 90/90 + hip pop (open the hips)
10 x Pigeon walks
10 x Squat w/ internal rotation
10 ea leg x Squat w/ increased internal rotation (take the knee to the opposite heel)
— GET STRONG —
15min to complete:
PART A. Russian Squats: Week2: Day6
Performance & Sport:
12min E2MOM (6 Rounds) of:
2 Front Squat 31×0 @ 80% of working weight
Functional
10min E2MOM (5 Rounds) of:
5 Front Squat 31×0 @ 70% of working weight
Movement:
12min E3MOM (4 Rounds) of:
8 Front Squat 31×0 @60% of working weight
PART B. 8min EMOM of:
3 Box Jumps for height
*Increase height with each set
— GET FIT —
Box Battles WOD 15.2
Group A
25 Handstand Press-ups
50 TTB / Partner Hang
75 Alt Burpee BJs 24/20inch
100 Wall Balls 9/7kg 10/9ft / Partner Plank
Group B:
25 Push-Press 45kg/35kg
50 TTB / Partner Hang
75 Alt Burpee BJs 24/20inch
100 Wall Balls 9/7kg 10/9ft / Partner Plank
Group C
20 Push-Press 40kg/30kg
30 Knee Raises / Partner Hang
40 Alt Burpee BJs 24/20inch
50 Wall Balls 7/5kg 9/8ft / Partner Plank
Post total number of rounds + reps to the whiteboard
WOD GOAL: Seed / Stamina / Corodination / Agility / Strength / Flexability / Accurracy – Ply to your strengths and share the work load as much as possible. If you are strong a TTB and your partner is strong at Wall Balls you should both play to your strengths. The grip is going to be a challange on the TTB and it would be wise to drop off the bar between sets. Good luck
SUNDAY Momentum Movement 02/08/2015
— GET FLEXIBLE —
Dynamic Pigeon Stretch
Walking Pigeon
Air Squat + 90* internal rotations
Air Squat + 180* rotation
Cross Leg + External Rotation Squat (take right knee to the front heel, then front toe, + increase rotation with torso twist)
Cross Leg + 180* rotation (spin into opposite cross leg squat)
Lateral Pistol Squat (side to side)
Lateral Pistol Twist to hip Flexor stretch
— GET HAND BALANCING —
3-4 Rounds of:
P-Bar Work
[6-8] P-Bars Swing to tuck hold [3-5sec]
[8-10] P-Bars Jump Bent Arm Tuck Shoulder Stand
[10-12] Mountain Climbers on KB
Head Stand Progressions
– :30sec Head Stand Hold
– [5-6] Straddle to Head Stand
– [5-6] Pike to Head Stand
— GET ABDOMINAL DOMS —
[8-12] Candle Stick Rolls
[:30-:60sec] Hollow Hold
[8-12] Hanging Straight Leg Raises