CFH Training Plan 14/09/2015 – 20/09/2015
Week 9 of 16 Olympic Lifting and Russian Squats
COACHES COMMENT:
Some people like to flaunt their lack of sleep like a badge of honor. It’s like their personal gold star of productivity, their statement that their time is much more valuable to waste on sleep. “I’ll sleep when I’m dead!” Keep going on this path if limited sleep and this may be sooner than you think.
These “masters on the universe, these financial gurus, or big business employees, don’t appreciate that sleep is not just a valuable commodity; it’s literally the currency our body runs on. Studies have show time and time again that to be our most productive, a good night sleep is essential. It’s not a luxury – it’s a necessity.
Good sleeping habits are the structural foundation of our energy levels. If the structure is weak, then eating well, exercising regularly, managing stress, and following all the best strategies on offer will never replace a great night sleep. Did you know that cheating sleep make you more prone to diseases like diabetes, cardiovascular disease, depression, and anxiety? Oh yeah, and lack of sleep makes you dull and fat. Yes, studies have shown that people who sleep less than 7hr per night store more body fat than those who do.
By getting adequate sleep (8+hrs), you will perform better and feel better, and your energy levels will soar.
Looking for better ways to get a good night sleep?
RECOMMENDED WEEKLY READING:
TedTalk: One more reason to get a good night’s sleep – We spend 1/3 of out lives sleeping. When you sleep it clears your mind and when you don’t sleep you leave you mind foggy. Every cell in your body need resources to produce energy and also needs resources to take away the waste products. The lymphatic system clears away the waster through the body, but there is no lymphatic system in our heads? How does the most active organ (our brain) clear away the waste?
Ergo Log: Little Sleep, Fat Midriff – If you sleep less than 5 hours a night your body builds up more fat reserves than if you sleep 6 hours or longer each night. If you are under 40, at least – the effect of too little sleep is less the older you get.
Vitamin D Council: Vitamin D supplementation reduces the risk of respiratory infections – With an average death toll of about 200,000 people a year from influenza alone, I wonder who will be the first to test our theory that pharmacological doses of vitamin D (2,000 IU/kg/day or 50,000 to 200,000 IU/day depending on body weight for seven days) reduces the signs and symptoms of RTI?
Real Farmacy: 15 Health Conditions Helped By Drinking Lemon Water in The Morning -A glass of warm lemon water first thing in the morning on an empty stomach is very beneficial in several ways. Lemon juice is loaded with antioxidants, protein, vitamins B and C, flavonoids, phosphorus, potassium, carbohydrates and volatile oils. Lemon juice possesses antibacterial, antiviral and immune-building properties. It helps boost immune system and fight infection due to high levels of bioflavonoids, pectin, limonene, citric acid, magnesium, calcium and vitamins. A glass of warm lemon water on an empty stomach flushes the system, aids digestion, fights hunger cravings, promotes weight loss and creates an alkaline-forming environment to balance the body’s pH.
Mercola: Coffee and Tea for Health – Increasing research suggests coffee may be quite good for your heart health.
CrossFit Hackney Levels Spreadsheet
CrossFit Hackney Russian Squat Programme
MONDAY 14/09/2015
— 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
Warm-up the hips and feel out the receiving position
+ 3 High Hang Snatch,
Correct position and balance, speed under the bar
Develop better force production in the extension and more aggressiveness in the pull
— GET LIFTING —
Spend some time warming up the snatch pulls form the floor
-then-
25mins to complete:
8min E2MOM (4 rounds) of:
[2-3] Snatch Pulls from floor @50-70% of 1RM Snatch grip Deadlift
8min E2MOM (4 rounds) of:
[3-4] Snatch High Pulls @40-50% of 1RM Snatch Grip Deadlift
8min E2MOM (4 rounds) of:
2 Full Snatch (increase weight if form is good)
— GET STRONG —
PART C. Russian Squats: Week9: Day1 (15min to complete):
Performance & Sport:
6 Rounds of: 2 Back Squat 20×0 @ 80%
Functional
5 Rounds of: 5 Back Squat 20×0 @ 70%
Movement:
4 Rounds of: 8 Back Squat 30×0 @60%
— GET FIT —
PART D. 8min AMRAP of:
45 DU [Scale: 3:1 single skips 135]
15UB Wall Balls heavy as possible 9/10ft
Post total rounds and reps to whiteboard
WOD GOAL: Stamina / Speed / Power / Fitness – 8min of GAS! Make sure you can do the wallballs unbroken before you pick it up. If you drop the wall ball you must start the 15reps again. Work as hard as you can on this one..
TUESDAY 15/09/2015
— GET WARM —
Warm-up Series (10min):
3 Rounds of:
Learning how to deliver the bar precisely and smoothly into the rack position for lifters who have a tendency to allow the bar to crash on them.
develop better force production in the extension and more aggressiveness in the pull under due to the limited time and distance to accelerate and elevate the bar
+3 Push Press
Helps train the proper dip and drive for the jerk, as that part of the movement should be identical to that of the jerk.
develop better force production in the extension and more aggressiveness in the pull under due to the limited time and distance to accelerate and elevate the bar
+3 Spit Jerks
develop power, speed, precision, mobility and overhead strength.
— GET LIFTING —
PART A. 12min E2MOM (6 rounds) of:
1 Power Clean
+ 2 Split Jerks
PART B. 4 Rounds of:
[10-12] FLR pelvic rotations
rest :30sec
:60 Handstand hold against the wall
rest :60sec
— GET FIT —
PART C. Work Capacity: 5 rounds (15 minutes) – EMOM, complete:
min 1: = 150m row
min 2: = ME strict HSPU [Scale: Feet on box, P-bar assisted inverted press, Pike Press-up, push-ups]
min 3: = ME strict pull-ups [Scale: RIng Rows]
Post total time taken to the whiteboard
WOD GOAL: Strength / Stamina / Speed – There is a little room for you guys to choose the difficulty of the session. For the handstand push-ups and the pull-ups, kept them strict. If you hit muscle failure in the later rounds, scale the movement. Same goes for the pull-ups.
WEDNESDAY 16/09/2015
— GET WARM —
Warm-up Series (10min):
3 Rounds of:
3 Front Squat, 2sec pause in the bottom of each
Teaching the correct receiving position
+ 3 Tall Clean
Speed of the 3rd pull under the bar as quickly as possible
+ 3 High Hang Clean
Correct position and balance, speed under the bar
+ 3 Hang Cleans, bar at knee cap
Develop better force production in the extension and more aggressiveness in the pull
— GET LIFTING —
Spend some time warming up the clean pulls form the floor
-then-
25mins to complete:
PART A. 8min E2MOM (4 rounds) of:
[2-3] Clean Pulls from floor @50-70% of 1RM Deadlift
PART B. 8min E2MOM (4 rounds) of:
[3-4] Clean High Pulls @40-50% of 1RM Deadlift
PART C. 8min E2MOM (4 rounds) of:
2 Full Cleans (increase weight only if form is perfect)
— GET STRONG —
PART D. Russian Squats: Week9: Day1 (15min to complete):
Performance & Sport:
6 Rounds of: 2 Front Squat 20×0 @ 80%
Functional
5 Rounds of: 5 Front Squat 20×0 @ 70%
Movement:
4 Rounds of: 8 Front Squat 30×0 @60%
— GET FIT —
PART E. 7min AMRAP: CrossFit Open 12.1
Burpees to 6inch target (YES, 7minutes of burpees)
Post total number of reps to the whiteboard
WOD GOAL: Power / Speed/ Agility / Stamina / Fintess – YUK!
THURSDAY 17/09/2015
— GET WARM —
20 Air Squats
12 Alternating Bottom of squat internal rotation
10ea leg Lateral Split Squat + leg rotations
Test: Wall Squat with toes touching the wall and hands on your head.
Mobility 3 Rounds of:
[8-10] Jefferson Curls w/ Kettlebell on a box 3310
[8-10ea leg] Lateral Split Squat 3110 [Scale: sit on reebok step]
Retest: Wall Squat
— GET GYMNASTIC STRONG —
3 Rounds of:
[4-10] Tuck ring Chin-ups – aim to pull from the shoulder blades first and then the arms [Scale: Eccentric Tuck hold + lower]
[4-6] P-bars Shoulder Stand Tuck Roll to L-Sit [Scale: 4-6 shoulder stands, then do 4-6 swing to tuck/L-sit]
[4-10] Sheena/P-bar Dive Bomber Push-ups [Scale: BattleRam push-ups]
3 Rounds of:
[6-8] Inverted Pike to L-Sit Chin [Scale: Inverted pike to tuck chin, Ring Row Sit-backs]
[5-10] Top position pike-up [Scale: Top position Tuck-up]
[5-10] Russian push-up + saw (high-plank to low plank to slider body saw), feet on frisbee [Scale: Eccentrics]
[10-12] Mountain climbers, knee outside elbow – these must be slow and deliberate, keep the body tight and only allow the leg to move.
FRIDAY 18/09/2015
— 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 Heaving Snatch Balance (practice lowering the bar behind the neck and catch it with soft knees)
Develops strength in the receiving position for the snatch with the elements of speed, timing and precision
+ 3 Snatch Balance
Develops strength in the receiving position for the snatch like the overhead squat, but also adds the elements of speed, timing and precision. It will help train proper footwork for the snatch, and help with confidence getting under heavy snatch weights.
+3 Hang Snatch
develop better force production in the extension and more aggressiveness in the pull under due to the limited time and distance to accelerate and elevate the bar.
— GET STRONG —
25min to complete:
PART A. 8min E2MOM (4 rounds) of:
1 Full Snatch
+ 1 OHS
increase weight only if form is perfect
PART B. 3 Rounds each of Cluster Snatch:
With a running clock 12minutes
00:00 Athlete 1 completes:
Every :15sec for :90sec (6sets):
1 Full Snatch
02:00 Athlete 2 completes
Every :15sec for :90sec (6sets):
1 Full Snatch
Every 2minutes athletes continue to swap until they complete 3 rounds of cluster Snatch
— GET FIT —
PART C. 3 Rounds of:
21 AKBS [P:32/24, S:24/20, F20/16, M:technique]
15 Thruster [P:55/40kg, S:45/35kg, F:40/30kg, M:technique]
9 Muscle up [Scale: 9 pull-ups + 9 dips, 9 Ring Rows + 9 Push-ups]
Post total time taken to the whiteboard
WOD GOAL: Strength/ Balance / Coordination / Agility / Speed / Power – Take you time with the first round and feel out the movements and transitions, this one is going to be hard work. Chip away at the reps and break it up into managable sets.
SATURDAY 19/09/2015
— GET WARM —
Hip Mobility – Coach choice
— GET STRONG —
PART A. Russian Squats: Week9: Day6 (15min to complete):
Performance & Sport:
6 Rounds of: 3 Back Squat 20×0 @ 80%
Functional
5 Rounds of: 6 Back Squat 20×0 @ 70%
Movement:
4 Rounds of: 10 Back Squat 30×0 @60%
PART B. 12min EMOM of:
If you 1RM Back squat is more than you bodyweight:
odd min: 5 BB Squat Jumps @ 30% 1RM Back Squat
even min: 10 Tuck Jumps
If you can not squat your bodyweight you MUST perform:
odd min: 5 Speed Back Squats @ 50% 1RM back squat – move the bar FAST!
even min: 10 Tuck Jumps
— GET FIT —
PART C: 3 rounds of (15min):
3 minutes on : 2 minutes off
5 Shoulder to Overhead [P:60/40kg, S: 50/35kg, F: 45/30kg, M:Technique]
10 Deadlifts [P:60/40kg, S: 50/35kg, F: 45/30kg, M:Technique]
15 Box jump 24/20″
Post the lowes number of rounds and repetitions completed in the rounds
WOD GOAL: Stamina / CV-Fitness / Coordination / Speed /Agility – Again this is a games of averages and you need to keep all 3 rounds even. Give it 80% from the start and try to maintian a stead work rate.
SUNDAY Momentum Movement 20/09/2015
— GET FLEXIBLE —
Wrist mobility and Strength
Bear Walks to Spinderman
1. Bear Walk
2. Bent Arm Bear Walk
3. Spiderman Push-ups
4. Spiderman Walks
5. Lizard Walk
3 Rounds of:
Wrist push-ups (fist to back of hand)
level 1: Wall Wrist Walks on wall
level 2: Wall Wrist Walks with 45* Hollow lean agains the wall
level 3: Kneeling Wrist Walks
level 4: Wrist Walks
3 Rounds of:
First Knuckle Push-ups (knucle to palm)
level 1: First Knuckle Push-ups on wall
level 2: First Knuckle Push-ups with 45* Hollow lean agains the wall
level 3: Kneeling First Knuckle Push-ups
level 4: First Knuckle Push-ups
— GET BALANCE + MOBILITY —
The aim is to work on your alignment for the handstand. You need to be able to complete the reuired sets and times before you can progress to the next level:
A1: Front Line Body Drill with weighted bar (5 x :30sec hold)
A2: Back Line Body Drill weighted (5 x :30sec hold)
A3: L-Sit Handstand / Handstand against the wall with tight hollow body (5 x :60sec)
Between each set perform:
[10-12] Pronated shoulder dislocates with stick, weighted
[10-12] Supinated shoulder dislocates with stick, weighted
Remember that mobility is not a maximal strength endeavor, but one of slow and steady progress. Do not be concerned if your range of motion is limited. As you train this over one or more programming blocks, your body will naturally adapt.
— GET RING STRENGTH —
Below the Rings:
Partner Assisted Inverted Tuck to Back Leaver (3 set :30sec hold)
Level 1: Tuck
Level 2: Advanced Tuck
Level 3: Straddle
Level 4: Full Leaver
Partner Assisted Inverted Tuck to german hang (3-5 quality reps)
Hangining Tuck/L-Sit Holds (3x :10-15sec)
— PLAY —
Bent Arm Planche progressions