CFH Training Plan 05/10/2015 – 11/10/2015
Week 12 of 16 Olympic Lifting and Russian Squats
COACHES COMMENT:
What an inspiring week! Last week Scotty and I spent 3-days on a program design course with James Fitzgerald founder OPEXfit.com and winner of the 2007 CrossFit Games. James is one smart individual, and he is a walking encyclopedia.
The program design course was presented to a gathering of amazing coaches and athletes all eager to invest in their development, and James did a great job of painting a detailed picture. James didn’t stop talking for three days straight. I’ve not seen many people that can stand in front of a group and present information in such a detailed manner with just a whiteboard and marker. No notes, no slides, just a whiteboard and 20+ years of practical application and training knowledge. It did make me feel like a small fish in a big pond, but inspiring all the same.
I’ve been closely looking at the OPEX material for a couple of months now and have been keen to put it into practice. After attending the 3-day workshop I’ve learnt a lot about how the program at CrossFit Hackney can be improved. We have done a great job to date, but there is always room to grow and improve. This week is going to offer something a little different and I’m keen to see how everyone fairs.
The main session of interest will be:
Tuesday – “Max Aerobic Power 5” – 4 x 3min work and 2min rest, repeatable aerobic energy training
Wednesday – “Anaerobic Lactic Endurance 3” – 5 x :60 Efforts with 3min rest between
Friday – “Max Aerobic Power 4” – 5 x 2min work and 2min rest, repeatable aerobic energy training
Saturday – “Max Aerobic Power 7” – 2 x 10min work and 5min rest aerobic energy training
Sunday – Yes, we now have a CrossFit class on Sundays. This one will be a “Max Aerobic Power 5” = 2 parts of (4 x 3min work and 3min rest) with 5min rest between rounds
Take note of the WOD GOAL as the design of these workouts are clearly defined. Those athletes who learn how to pace these workout will overtime start to see massive improvements in their fitness levels.
RECOMMENDED WEEKLY READING:
GMB: Finally, a Clear and Useful Definition of What “Good Form” Means for Exercise Technique – This type of definition of good form is often more destructive than constructive. It can prevent people from working on skills that they can and should work on, while at the same time coaxing an individual to try to achieve positions that may be unsafe for him or her at that point of their development.
Life Hack: How Word Choices Transform Your Mind – The way we speak has powerful impact on our ability to be successful and happy yet few of us are intentional with our choice of words. Studies have shown that use of negative words like “no” can actually change the release of hormones and neurotransmitters to ones that damage key structures that regulate your memory, feelings, and emotions.
EliteTrack: Less is More – To win workouts demands putting each workout in context of the bigger picture. Always keeping in mind that less is more.
Strength Sensei: Is Stress Making You Fat? Follow this Action Plan – Are you a very driven person who embarks in one project after the other. Do you put your health on the back burner. Workouts and meals are skipped, prioritising work over taking care of the temple.
Ergo-log: Quinoa’s bursting with ecdysteroids – After extrapolating to humans the results of animal studies, in which ecdysteroids have positive effects on the skin, bone and muscle mass and break down fat, and going by the quantities of ecdysteroids found in quinoa analyses, the researchers suggest that people who eat quinoa regularly will be healthier as a result.
CrossFit Hackney Levels Spreadsheet
CrossFit Hackney Russian Squat Programme
MONDAY 05/10/2015
— 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:
Establish 2RM Front Squat for the day
Functional
Establish 3RM Front Squat for the day
Movement:
Establish 5RM Front Squat for the day
— GET FIT —
PART D.
3RFT
20 Walking Lunges DB/KB [P:24/16kg, S:20/12kg, F:12.5kg/8kg, M:Technique]
5.5.5 Strict Pull-ups* [Scale: 15 Ring Rows]
* 15 total strict pull-ups that must be done in sets of 5UB.
WOD GOAL: Be smart about this one and break the lunges into manageable steps, 3 x 10 is going to make life a lot easier than 30reps at once. The strict pull-ups must be broken into set of 5UB, Do not get on the bar unless you can do 5UB. The best CrossFit athletes are those who know how to pace every workout correctly.
TUESDAY 06/10/2015
— 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 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
1 attempts at partner spotted freestanding handstand ALAP
rest :30sec
— GET FIT —
PART C. MAP 5 (20min total)
4 Rounds of:
3min ARMAP of:
2 Power Clean and Jerk
4 Over the Bar Burpees
Rest 2min between Rounds.
Post time to whiteboard
WOD GOAL: Pace is the name of the game; find a steady pace that you could maintain if this was a 20min AMRAP. Steady movement with short breaks between the switchovers is going to produce the best results. The aim is to be consistent in all 4 rounds.
WEDNESDAY 07/10/2015
— 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 FIT —
PART D. AnLE1 (85%)
The goal is to row the EXACT same distance every round!
Working in groups of 3, each comple 5 Rounds each of:
P1 starts on: 0:00, 4:00, 8:00, 12:00, 16:00
P2 starts on: 1:00, 5:00, 9:00, 13:00, 17:00
P3 starts on: 2:00, 6:00, 10:00, 14:00, 18:00
:60sec AMRAP:
6 TnG Deadlifts [P:100/70, S:80/60, F:70/50, M:Technique]
MAX Rower distance in remaining time
Rest exactly 3min between sets
WOD GOAL: This is an Anaerobic (without oxygen) Alactic (without lactic) Endurance session that is designed to sharpen your performance without going aerobic. The aim is to repeat the row distance for all 5 rounds, there should be zero drop-off between the first and the last set. The winners of this WOD are the athletes who can produce 5 perfect rounds on the rower.
THURSDAY 08/10/2015
— 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 09/10/2015
— 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. MAP 4 (80-90%)
5 Rounds of:
2min AMRAP of:
5 Thrusters 40/30kg [Scale: technique]
10 AKBS [P:32/24kg, S:24/20kg, F:20/16kg, M:Technique]
Rest 2min between Rounds
WOD GOAL: Maximum Aerobic Power training is all about pacing. The best athletes will work through the thrusters and swings at a pace they could maintain for a 10min AMRAP. Again the objective it to be consistent over the 5 rounds of 2min, do not blow your load in the first round.
SATURDAY 10/10/2015
— GET WARM —
Hip Mobility – Coach choice
— GET STRONG —
PART A. Russian Squats: Week9: Day6 (15min to complete):
Performance & Sport:
Establish 2RM Back Squat
Functional
Establish 3RM Back Squat
Movement:
Establish 5RM Back Squat
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: MAP 7 (80-90%)
10min ARMAP of:
5/3 Strict HeSPU [Scale: Kipping HeSPU, Inverted P-bar Press, Pike Push-up, Push-up, Incline Push-up]
10 TTB [Scale: K2E, Hanging Knee Raises, V-ups, Double Crunch]
15 Box Jump Step Downs 24/20inch
+
5min Rest
+
10min ARMAP of:
5 Strict Pull-ups [Scale: Perfect Ring Rows, scpular contraction is a MUST]
10 Push-ups [Scale: Incline Push-up]
15 Air Squats
WOD GOAL: This one is a stead aerobic effort. Think of this as a 5K run and the pace that you would maintain for a 5K run. Do not go at 100%
SUNDAY 11/10/2015
— TODAY IS ALL ABOUT REPEATABLE FITNESS —
MAP 5 (2 PARTS of 24minutes = 48 minutes)
Working in partners YGIG 3min AMRAPs. P1 will complete the first 3 minutes and then P2 will work while P1 rests.
Coach’s note: If there is a large class, half the class will start on Part A. and the other half on Part B.
Part A.
4 Rounds of:
3min AMRAP:
400m Run
MAX RKBS in remaining time
3min rest between rounds.
5min REST BETWEEN EACH PART
Part B.
4 Rounds of:
3min AMRAP:
400m Row
MAX Wall Balls
3min rest between rounds.
WOD GOAL: This one is a stead aerobic effort. Think of this as a 10K run and find a steady pace that is repeatable for each round. In Part A your goal is to get the same number of KBS each round. In Part B your goal is to get the same number of Wall Balls and the best strategy here would be to break the wall ball into manageable sets.