CFH Training Plan 28/09/2015 – 04/10/2015
Week 11 of 16 Olympic Lifting and Russian Squats
COACHES COMMENT:
“Our obstacle is that we live in an attention-deficit culture. We are bombarded with more and more information on television, radio, mobile phones, video games, the Internet. The constant supply of stimulus has the potential to turn us into addicts, always hungering for something new and prefabricated to keep us entertained. This lead to the most common error in learning: to take on too much at once.
Everyone races to learn more and more, but nothing is done deeply. Things look pretty but they are superficial, without a sound mechanic or principle foundation. Nothing is learned at a high level”
This is and extract form a book I’ve just finished reading called “The Art of Learning, by Josh Waitzkin,” and I think it applies to a lot of what we see in the gym. Many of us are always in a rush to get the work done but fail to stop and take note of how movement feels and where improvements can be made. Every single repetition is a chance to learn, experiment, test and improve. Making small changes to the setup of a movement and the position of the body can potential make a movement easier or harder? Experimenting with different positions and taking note of what feels easier or harder is always a good idea. Taking video selfies is a great way to get a better perspective of how you are moving, many of us feel that our form is good, but when you watch it back you might be surprised with the true picture.
Going through the motions isn’t helpful for most things, and it’s especially harmful when working toward improving control over your own body.
All movement requires strength, mobility and motor control. Many of us focus on the strength and flexibility elements of exercise, but fail to understand the importance of motor control and the ability to coordinate and control the mind and muscle connection. What muscles are you training? Where should you feel the exercise? Why can you not activate certain muscles? Some members make certain movements look easy, and yet when you try them its far from easy, why is that?… Are you missing strength, mobility or motor control? How can you improve this?
When many of us first start following a well structured training program we quickly start to see improvements. The first 6-12months our strength improves and our technique gets a lot better. Then we seem to hit a wall and the progress starts to slow down. It becomes a lot hard to make small gains and this is where a higher level of focus needs to be put into action. Simply performing the movement without taking the time to learn about the movement is going to limit your potential. If you want to continue to make gains you need start paying more attention to every single repetitions and start experimenting with movement. A good example of thinking about a movement was posted here: My Deadlift Mantra.
RECOMMENDED WEEKLY READING:
Article of the week: GMB: Body Control Fundamentals – What They Are and 3 Tactics To Improve – Motor Control is a technical term concerning exactly how our bodies move to perform a particular task or motor skill. It involves the interaction of the sensations within the body and outside of it, and our initiation and continuation of a movement based on the feedback we get from these sensations. There’s a world of research and science exploring the details and specifics of what’s happening when we learn and perform physical activities.
Awaken Adult Gymnastics: How to Have a Perfect Handstand – A perfect handstand is one of the most technically challenging skills to master. More than a single leg squat, or a muscle up or even a manna, which demand more strength and flexibility, the handstand is all about precision. And precision doesn’t happen overnight.
Awaken Adult Gymnastics: How Gymnastics Takes you Deeper in Body and Mind – The more you do in gymnastics, the more you become aware of the brain power it requires. This mind to muscle communication is happening in the Central Nervous System, the communication highway of the body, and when both mind and body are getting a workout this way, it’s doubly exhausting.
Four Hour Work Week: 5 Morning Rituals That Help Me Win The Day – What does your morning routine look like? The little things in life matter.
Precision Nutrition: Nutrition for injury recovery – For most athletes and fitness professionals, the idea that nutrition can play a powerful role in injury recovery makes perfect sense. Yet when injury strikes, very few know exactly how to use nutrition to improve healing.
Strength Sensei: My Take on Carbohydrate Intake – Updated – You need to deserve your carbs. How many grams of carbs you can afford will be determined by levels of muscle mass, volume and intensity of training, percentage of body fat and insulin sensitivity
CrossFit Hackney Levels Spreadsheet
CrossFit Hackney Russian Squat Programme
MONDAY 28/09/2015
— 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:
[1-2] Snatch Pulls from floor @60-80% of 1RM Snatch grip Deadlift
8min E2MOM (4 rounds) of:
[2-3] Snatch High Pulls @50-50% of 1RM Snatch Grip Deadlift
8min E2MOM (4 rounds) of:
1 Full Snatch (increase weight if form is good)
— GET STRONG —
PART C. Russian Squats: Week11: Day1 (15min to complete):
Performance & Sport:
6 Rounds of: 5 Back Squat 20×0 @ 80%
Functional
5 Rounds of: 9 Back Squat 20×0 @ 70%
Movement:
4 Rounds of: 11 Back Squat 30×0 @60%
— GET FIT —
PART D. 8min AMRAP of:
3 Thrusters [P/S: 50/35kg, F:40/30, M: Technique]
3 C2B Pull-ups [Scale: Pull-ups, Ring-Rows]
6 Thrusters
6 C2B Pull-ups
9 Thrusters
9 C2B Pull-ups
…each round the reps continue to increase by 3
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 29/09/2015
— 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:
:30sec Hollow Dish Holds (weighted if possible)
rest :60sec
:60 Forarm Handstand hold against the wall
– use a Reebok steep to rest your forarms agains and aim to balance without your feet touching the wall
rest :30sec
— GET FIT —
PART C.
Complete 50-40-30-20-10 reps for time of:
DU [Scale 3:1 single skips]
UB Wall Balls* 9/7kg 10/9ft [Scale weight and height as needed]
*Every time you break the wallballs you must perform 3 burpees.
Post time to whiteboard
WOD GOAL: CV-Fitness / Stamina / Speed / Agility / Coordination – Those DU will get the heart and breathing rate up and then the wall balls will do much of the same thing. Nowhere to run!! Rest a little between the DU and WB and aim to do as many WB as possible unbroken.
WEDNESDAY 30/09/2015
— 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:
[1-2] Clean Pulls from floor @60-80% of 1RM Deadlift
PART B. 8min E2MOM (4 rounds) of:
[2-3] Clean High Pulls @50-60% of 1RM Deadlift
PART C. 8min E2MOM (4 rounds) of:
1 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: 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. 8min AMRAP of:
8 AKBS [P:32/24kg, S:24/20kg, F:20/16kg,M:technique]
8 Push ups [Scale: Incline]
8 TTB [Scale: K2E, Hangining Knee Raises, V-ups, Double Crunch]
WOD GOAL: Power / Speed/ Agility / Coordination / Strength – Short sharp and a slight challange on the grip. This one should be a steady 80% pace that allows you to keep moving for the full 8min.
THURSDAY 01/10/2015
— 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 02/10/2015
— 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 Jerk
A way to train better and higher drive on the bar, balance in the dip and drive, a more precise vertical drive, a quicker transition between the drive and the movement down under the bar, and proper movement of the bar into position overhead, all of which will improve the split jerk.
+3 Hang Squat Clean form the knee
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 STRONG —
25min to complete:
PART A. 8min E2MOM (4 rounds) of:
1 Full Clean
+ 1 Jerk (push or split)
increase weight only if form is perfect
PART B. 3 Rounds Cluster Clean and Jerks
With a running clock 12minutes
00:00 Athlete 1 completes:
Every :15sec for :60sec (4sets):
1 Clean and Jerk
02:00 Athlete 2 completes
Every :15sec for :60sec (4sets):
1 Clean and Jerk
Every 2minutes athletes continue to swap until they complete 3 rounds of cluster Snatch
— GET FIT —
PART C. 15min “Get a grip , row and swing”
In teams of 3:
Row max distance (m)
+ ——– +
3 Rounds of:
10 Burpees
10 RKBS [P:32/24kg, S:24/20kg, F:20/16kg,M:technique]
* Only 2 athletes are working at a time. One is rowing and the other is doing the couplet. The third athlete is resting.
* When the athlete has completed 3 rounds of the couplet they will rest. The person on the rower moves to the couplete and the resting athlete starts to row. The time on the rower is dictated by the athlete performing 3 rounds of the couplet.
Post total time taken to the whiteboard
WOD GOAL: Coordination / Agility / Speed / Power – You have time to rest between each round. The hard part is coming off the rower and then setting a steady pace in the couplet. Get it done!
SATURDAY 03/10/2015
— GET WARM —
Hip Mobility – Coach choice
— GET STRONG —
PART A. Russian Squats: Week9: Day6 (15min to complete):
Performance & Sport:
6 Rounds of: 6 Back Squat 20×0 @ 80%
Functional
5 Rounds of: 9 Back Squat 20×0 @ 70%
Movement:
4 Rounds of: 12 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: “Run Diane Run”
400m Run
21 Deadlifts [P&S: 100/70kg, F:80/50, M: Technique]
21 HSPU [Scale: Feet on box, P-bars Assisted Press, Push-ups, Incline push-ups]
400m Run
15 Deadlifts
15 HeSPU
400m Run
9 Deadlifts
9 HeSPU
Post total time taken to whiteboard
WOD GOAL: Stamina / CV-Fitness / Coordination / Speed / Agility – GAS!! Just hang on for the ride!
SUNDAY Momentum Movement 04/10/2015
— 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
— 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:
5 Rounds of:
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)
— 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