CFH Training Plan 15/02/2016 – 21/01/2016
Week 5 of 5 EST + CrossFit Open Prep
COACHES COMMENT:
Last week I touched on quality, quantity, questioning and querying about your nutrition, these Q’s are important. At the bottom of last weeks post I introduced you to the Base Metabolic Rate (BMR) and shared the Harris-Benedict equation to calculate BMR. Remember that BMR is just the first step in calculating your body’s daily calorie intake requirements and is not the whole picture.
In order to maximise your chances for fat loss or gain muscle
RECOMMENDED WEEKLY READING:
Breakingmuscle.com: Your Movement Needs an Upgrade: How to Reboot Your System – You’re behind the wheel of the most powerful machine on the planet. Has anybody taught you how to drive? No matter your sport, movement matters.
TabataTimes.com: Re-Order Your Priorities: Strength First, Then Cardio – Cardio shape is quickly gained and begins to diminish just as quickly. In only a few weeks you can get in decent aerobic conditioning. Equivalent strength gains take much longer to build, but they also hang around much longer after you slow down or stop focusing on them as a priority.
StrengthSensei.com: Why Specializing On Overhead Pressing is Beneficial – Training overhead pressing strength offers many advantages to the trainee
Breakingmuscle.com: Butt-ology 101: How to Enhance Your Gluteal Muscles – It affects your purchase of underwear, shorts, and jeans. Others may notice it when you are shopping at the mall for the aforementioned items. You sit on it at some point during the day. Some people do it for hours.
Elitefts.com: Six Bodyweight Exercises That Should Be In Every Training Program – These exercises can be performed by the most basic beginner at the lowest level possible, all the way up to the most advanced lifter
MONDAY 15/02/2016
— GET WARM [10min]—
| Get Warm 2 rounds of: FOCUS ON HITING THE POWER POSITION IN EACH MOVEMENT! 5 Tall Muscle Snatch 5 High Hang Power Snatch 5 Mid Hang Power Snatch 5 Segmented Snatch – pause 3sec at mid-shin, 3sec at the knee, 3sec at high hang, then snatch |
— PART A&B. [40min]—
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— PART C. CrossFit Open 15.1 [15min]—
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TUESDAY 16/02/2016
— GET WARM [10min]—
| Warm-up: 5 Tall Muscle Cleans 5 High Hang Cleans 5 Front Squats 5 Scarecrow Cleans 5 Mid-hang Cleans 5 Segmented Cleans – 3sec pause at mid-shin, 3sec pause at knee, 3sec pause at high hang, finish the clean -then- 2 Rounds of: 3 Push-Press 3 Thrusters |
— PART A. [25min]—
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— PART C. Anaerobic Endurance [35min]—
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| Working in teams of 5: – P1: 0:00, 8:00, 16:00, 24:00 P2: 1:30, 9:30, 17:30, 25:30 P3: 3:00, 11:00, 19:00, 27:00 P4: 4:30, 12:30, 20:30, 28:30 P5: 6:00, 14:00, 22:00, 30:00 – 4 Rounds of: 2min AMRAP of: 3 Muscle-Up / 4 Burpee Pull-ups / 5 Burpees to target 15UB Wall Ball (heavy) 30 DU [50 Single Skips] MAX AirFit in remaining time |
WEDNESDAY 17/02/2016
— GET WARM —
| Warm-Up: 20 Body Weight Hip Thrusts 10 Right Leg Hips Thrusts 10 Left Leg Hip Thrusts :60 hold in Hip Bridge position -then- Squat Mobility -then- 10 Back Squats 10 Front Squats 10 OHS * Make sure you choose the correct squat for your workout in PART C. |
— PART A&B. [30min]—
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— PART C. CrossFit Open 15.2 [12min]—
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THURSDAY 18/02/2016
— GYMNASTIC HANDSTAND PROGRESSIONS—
| Shoulder Warm-up & Mobility (10min) | PART A. 3 Rounds of: A1. 10 Shoulder Passthroughs form the front A2. 10 Shoulder Pass Throughs from the back * Repeat with +2.5kg (arms MUST remain straight before adding weight) |
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| Activation & Mobility (15-20min) | Part B. 1 Round of each: B1. Elbow Plank Posterior Pelvic Tilts (PPT) 10reps – shoulder are stacked on top of elbows and not behind, eyes are directly over your hands – rotate the pelvis between PPT to anterior pelvic tilt, learn to control your hips B2. FLR PPT – forward leaning rest as far forward as possible – maintain hollow body position with PPT B3. Supine PPT – do not allow the legs or head to lift off the ground – squeeze glutes and quads – Part C. 12min EMOM of: min 0, 3, 6, 9: :30sec Back Body Line Drill with stick (2.5kg plate) – start in a V-up position and then lower into the back body line – extend the legs into line, bend you knees if you can not get the legs to be 5-10cm off the floor – hold stick with shoulder width grip – lower back MUST stay pressed into the floor and head on the floor min 1, 4, 7, 10: :30sec Front Body line Drill with stick – hold stick with shoulder width grip – contract your butt and abs and tilt your pelvis forward to take your stomach off the floor – nose/ribs/thighs/feet stay on the floor – lift stick off the floor with elbows locked (a wider grip makes this easier) min: 2, 5, 8, 11 :30sec hold Chest to Floor Stretch – “Start by stacking your hips right on top of your knees about 4 feet away from the wall. Place your hands 2 feet off the ground (knee level high). Slowly push your chest to the ground without moving your hands. Your hips may move slightly forward. Hold for 30 seconds.” |
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| Handstand & Back Lever Progressions (20min) Do not progress to the next goal until you can successfully complete them in order.Spend 20mins performing AMRAP of handstand and then lever progressions. Switch back and forth between the two exercises. |
PART D. Handstand Progressions Phase 1 Goal 1: Headstand Hold 5 x :60sec holds Goal 2: Forearm Headstand Hold 5 x :60sec holds Goal 3: Wall Facing Handstand holds 5 x:30sec holds – Nose and Toes Touching the wall – Do not allow the lower body to arch – Hands are 1-3: off the wall Goal 4: 30reps Handstand Wall Runs (shoulder taps) 5 x 30reps Goal 5: Wall Facing Handstand Alignment 5 x:60sec holds – Nose and toes touching the wall – Do not allow the lower body to arch – Wrist are touching the wall Goal 6: 60reps Handstand Wall Runs (shoulder taps) 5 x 60reps Goal 7: Forearm Supported Handstand 5 x :60sec hold Goal 8: Chinese Handstand (bar in rack) 5 x :60sec hold Goal 9: Partial Wall Handstand Reps 5 x 5reps on each leg – no hold, balance while taking one leg off the wall and then the other is one rep Goal 10: Partial Wall Handstands 10sec Hold 5 x 10sec hold – this one has a 10sec hold when both legs are off the wall |
PART D. Back Lever Progressions Phase 1 Goal 1: Skin the Cats on the pull-up bar 5 x 3UB reps Goal 2: Tuck Back Lever Hold 5 x :30sec Goal 3: Adv. Tuck Back Lever Hold 5 x :30sec Goal 4: Single Leg Straight Back Lever Holds 5 x :30sec Goal 5: Straddle Back Lever Holds 5 x :30sec Goal 6: Full Back Lever Holds 5 x :30sec Goal 7: Straddle Back Lever lowers 5 x 5reps Goal 8: Full Back Lever lowers 5 x 5reps |
| Core and Mobility (10min) | PART E. 3 Rounds of: E1. Straddle Walks 10 + 10sec pause at top position – sit on an Reebok step at the prefered if you can not do this on the floor – place your hands between your legs and lean forward, pushing yourself to a standing straddle position and taking your hands off the floor/step. – no knee bend ZERO! – complete every rep by sitting upright at the bottom and by holding the straddle at the top between reps – on the last rep hold the straddle position for 10sec E2. V-Ups Pass Through with small bands 10-12reps |
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FRIDAY 19/02/2016
— GET WARM —
| Warm-up 2 Rounds of: 5 Tall Muscle Clean 5 High Hang Power Cleans 5 Mid-Hang Power Cleans 5 Front Squats 5 Mid-hang Squat Cleans -then- Push-up Tekkers |
— PART A&B. [30min] —
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— PART C. CrossFit Open 15.4 [10min]—
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SATURDAY 20/02/2016
— GET WARM [10min]—
| Get Warm: Deadlift Tekkers Bench Tekkers |
— PART A&B. [25min] —
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— PART C. Anaerobic Power [30min] —
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SUNDAY 21/02/2016
— GET WARM [10min]—
| Get Warm: 10 Air Squats 10 Split squats each leg (stretch hip flexors) 10 Squat Jumps -then- Stretch lats and triceps for best front rack position |
— PART A. [15min] —
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— PART B. MAP6 [35min] —
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| PART C. MAP6[35min] Working in teams of 4ppl. 2ppl are working while 2 ppl are resting. – Coach: Start half the class on A and the other half on B. 0:00 P1: PART A1 P2: PART A2 P3 & P4: Rest – 5:00 P3: PART A1 P4: PART A2 P1 & P2: Rest – 10:00 P1: PART A2 P2: PART A1 P3 & P4: Rest – 15:00 P3: PART A2 P4: PART A1 P1 & P2: Rest – The follow the same format for part B. – PART A1: 5min ARMAP of: 20 Cal Row 25 Wallballs (moderate) – -5min Rest- – PART A2: 5min AMRAP of: 20 KB SDLHP (heavy) 25 Air Squats – -5min Rest- – PART B1: 5min AMRAP of: 20 Burpee Box Jump, Step Downs 25 Ring Rows – -5min Rest- – PART B2: 5min AMRAP of: 20 AirFit Cals 25 RKBS (moderate) |