CFH Training Plan 21/09/2015 – 27/09/2015
Week 10 of 16 Olympic Lifting and Russian Squats
COACHES COMMENT:
Making a good salad is never as easy as you think it’s going to be. You’d think that a mixture of lettuce, veggies and dressing would be simple enough to master, but alas, the DIY version isn’t quite like the polished restaurant version.
When Alice Sims first walked into Momentum Training she was so keen to join the team that she offered “+/- 4 hours a week to assist you in whatever needs doing, I am an expert in wiping sweat from mats, toilet cleaning and salad making.” Who could have imagined that Alice would soon become such a valuable part of the coaching team?
Over the last couple of years Alice has made serious leaps and bounds in her coaching skills, personal training sessions, and her own level of strength and skill. When Alice first started work at Momentum we were confident in her positive energy and enthusiasm, she was a healthy serving of greens. We were however a little concerned she may be missing the vital ingredients to become the whole salad – the successful coach. But Alas, those brutal “Alice-cons,” those motivating screams during the tough WODS, the Yoga stretches, the killer P.T sessions, the mothers classes and the Alice day care center quickly created the right recipe. Alice has certainly become a polished favourite at Momentum for so many of our members.
It takes a special type of person to be a successful coach and trainer, it’s not exactly the dream job that everyone imagines. Alice has done the hard yards, the early starts, the long days, and the huge demand for constant positive energy, motivation and support to members and clients. As owners of Momentum we have come to rely on Alice and placed a lot of trust in her from the early days. She stood up to the pressure and has certainly made her mark at Momentum Training.
As most of you know Alice has decided to move back home to the Australia to try her luck on the sunny side of the globe. She will be missed by so many of us at Momentum and we would like to take this moment to wish her all the best for the future.
If your in the gym this week please make the effort to say goodbye to Alice and share your words of appreciation for all the hard work and effort she has put in.
Thanks Alice xx
RECOMMENDED WEEKLY READING:
T-Nation: 5 Ways to Turn Food Into Muscle, Not Fat – Carb Restriction is Bad News – Insulin can make you fat or it can make you lean and muscular. It all depends on whether you’re insulin sensitive or insulin resistant. Without optimal insulin sensitivity, all that protein you eat never gets delivered to muscle. Instead, a lot of it goes to fat.
Carl Paoli’s top 5 tips to get you your first kipping muscle up:
Loose the false grip – The false grip is uncomfortable, limits shoulder flexibility/mobility and makes your kipping muscle-up look ugly. Use a pseudo-false grip, similar to a hook grip, but with your thumb outside your fingers.
Tight is light – Don’t kip the sh** out of it with your beat swings. You want to keep the rings as still as possible and tighten up your swing.
Eyes on your feet – As you kip your hips towards the rings in the pull up, you need to be able to see your feet. In other words, your shoulders should be high, and your feet should be lower to maximise the turn-over speed.
Pull your heels to the butt – Gravity should take care of your turnover if you use the gymnastics leavers correctly. Your job is to keep the legs straight as you rise in the pull-up and then bend your knees and pull your heels to you butt (tuck) to speed up the turnover and remain light in the movement.
Drop and pump-kick – Another big advantage of pulling your heels to your butt equals the right position to kip your dip.
* The Kipping muscle-up should come after the strict muscle-up and not before. Just like kipping pull-up must come after the strict pull-ups. Build the strength before adding the plyometric is a MUST.
T-Nation: The Best Chest Exercise – Most people think the bench press builds the best pecs. Well, most people are wrong. The dip is the best chest exercise.
Suppversity: Trying to Lose Fat & Get “Toned” W/Out Training or Diet? – So what? Well, melatonin is a hormone, not one with that builds muscle, but as the study at hand proves one with non-debatable
Mercola: 10 Things You Think Are Healthy, but Aren’t – If you have any of these “healthy” or at the very least innocuous-seeming items around your home, you may want to think twice…
CrossFit Hackney Levels Spreadsheet
CrossFit Hackney Russian Squat Programme
MONDAY 21/09/2015
— 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 @55-75% of 1RM Snatch grip Deadlift
8min E2MOM (4 rounds) of:
[3-4] Snatch High Pulls @405-55% 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: Week10: 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 D. 10min AMRAP (Aiming for 8 rounds)
8 Burpees
8 Wall Balls 9/7kg 10/9ft [Scale: Height and load as needed]
8 TTB [Scale: K2E, Hanging Knee Raises, V-ups, Double Crunch]
Post total rounds and reps to whiteboard
WOD GOAL: Stamina / Speed / Power / Fitness – This is one of the mental toughnest workouts. The aim is NOT to pace this one, go for it and try to hang on.
TUESDAY 22/09/2015
— 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] Low Plank pelvic rotations
rest :30sec
:60 Handstand hold against the wall
rest :60sec
— GET FIT —
PART C. “Might as Well Jump”
[10-1] Power Clean and Push-Jerk [P:70/50kg,S:60/40kg,F:45/30kg,M:Technique]
[55,50,45,40,35,30,25,20,15,10] Double-Unders [Scale: 3:1 single skips]
Power Clean and Jerks go down by 1 and the DU go down by 5 each round.
WOD GOAL: Strength / Stamina / Speed / Agility / Coordination – Those DU will get the heart and breathign rate up and you must stabalise to complete the clean and jerks. Not sure it gets easier as you go through the rounds, you just bounce beteen the exercises faster!
WEDNESDAY 23/09/2015
— 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 @55-75% of 1RM Deadlift
PART B. 8min E2MOM (4 rounds) of:
[3-4] Clean High Pulls @45-55% 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: Week10: Day1 (15min to complete):
Performance & Sport:
6 Rounds of: 4 Back Squat 20×0 @ 80%
Functional
5 Rounds of: 7 Back Squat 20×0 @ 70%
Movement:
4 Rounds of: 10 Back Squat 30×0 @60%
— GET FIT —
PART E. 5 Rounds for time:
5 Squat Cleans [P:80/55kg,S:70/45kg,F:55/35kg,M:Technique]
5 Over the bar burpees
WOD GOAL: Power / Strength/ Agility / Speed / Coordination – Short sharp and heavy!
THURSDAY 24/09/2015
— 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 25/09/2015
— 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. CrossFit Team Series Event 3
12-9-6 reps for time of:
Muscle-ups* [Scale: Double the number (24-18-12) burpee pull-ups, Double the number (24-18-12) burpees and Ring Rows]
Deadlifts [P:120/90kg, S:100/75kg,F:80/60kg,M:Technique]
*Each time you break a set of muscle-ups/burpee pull-ups/ring rows perform 3 “penalty” deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.
Post total time taken to the whiteboard
WOD GOAL: Coordination / Agility / Speed / Balance / Strength – Take you timw with the deadlifts and make sure the form is perfect. Think about those muscle-ups before you take hold of the rings, each time you break them you MUST go back to the deadlift bar!
SATURDAY 26/09/2015
— GET WARM —
Hip Mobility – Coach choice
— GET STRONG —
PART A. Russian Squats: Week9: Day6 (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%
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: 20min to complete “You don’t win friends with Salad”
Partner WOD:
5 Rounds of each YGIG:
5 Cleans [P:80/55kg, S:70/45kg, F:50/35kg, M:technique]
5 Box Jumps 24/20inch [Scale: Height as needed]
-then-
Partners Run 400m together
-then-
5 Rounds each YGIG:
5 Deadlifts [P:80/55kg, S:70/45kg, F:50/35kg, M:technique]
5 Over the bar Burpees
-then-
Partners Run 400m together
-then-
Partners perform 200m of Walking Lunges*
*Walking lunges are shared between partners. One partner perfoms walking lunges while the other partner walks next to them. Partners can switch places at any time and must complete 200m walking lunges combined.
Post total time taken to whiteboard
WOD GOAL: Stamina / CV-Fitness / Coordination / Speed / Agility – GAS!! Just hang on for the ride!
SUNDAY Momentum Movement 27/09/2015
— 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