CFH Training Plan 11/04/2016 – 17/04/2016
Week 3 of 5 The BUILDING Phase
COACHES COMMENT:
What top 5 supplements should CrossFitters and Met-conners be taking to support their training and to help them recover effectively? (read more)
RECOMMENDED WEEKLY READING:
BreakingMuscle.com: Periodize Focus, Not Just Intensity – However, unless you’re an elite athlete, a more well-rounded program may serve you better. Specialists in a single sport tend to suffer injuries once they pass their mid-thirties. Diehard runners will add cycling or swimming because some part of their body “just can’t handle it anymore.” Likewise, the old-school iron monk will add yoga or bodyweight exercises because some part of their body “hurts all the time.”
FourHourWorkWeek.com: How to Live in the Moment – “Show me that the good in life does not depend upon life’s length, but upon the use we make of it; also, that it is possible, or rather usual, for a man who has lived long to have lived too little.” – Seneca the Younger
StrengthSensei.com: The Importance of Proper Form – For the readers who have their eyes and ears open for the truth, here are some recommendations regarding exercise performance.
BreakingMuscle.com: Mobilize Your Hips and Quads to Get More From Your Core – As a coach, not a day passes without someone saying to me, “I need a stronger core.” Nobody will argue that a strong core is bad for you. But I think what most of us mean to say is that the stability that comes along with core strength can prevent and even heal some back injuries, while building a foundation for overall athleticism
Draxe.com: The Dangers of Low-Fat Dairy – There’s no shortage of low-fat dairy options in your grocery store. And we’ve certainly been programmed to reach for those low-fat and fat-free cheeses, yogurts and skim milk options over the years. But the question is, are these fat-deprived products really better for us?
MONDAY 11/04/2016
— GET WARM [10min]—
| Warm-up: 10 BB Split Squats 10 BB RDLS 10 Bulgarian Split Squats each leg 10 BB RLDS |
— PART A,B&C. [15min]—
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— PART D. FINISHER [4min]—
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TUESDAY 12/04/2016
— GET WARM [10min]—
| Warm-up: **** |
— PART A&C. [35min]—
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— PART B. THE PUMP [20min]—
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WEDNESDAY 13/04/2016
— GET WARM —
| Warm-Up: 10 KB Deadlifts 10 Sit-ups 20 KB Swings 10 V-ups 10 Burpees – Deadlift tekkers with a light weight on the bar |
— PART A & B. [25min]—
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— PART C. MAP5 [25min]—
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THURSDAY 14/04/2016
— GYMNASTIC BAS & HIP MOBILITY —
| PART A. Scapular Activation and Motor Control (10min) | Scapular activation Perfect Push-up Tekkers (TEMPO) PerfectRing Row Tekkers (TEMPO) |
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| PART B. Bent Arm Strength (BAS) (20min) Choose 5 from the list and aim to complete 2 sets of perfect TEMPO repetitions. – Be MINDFUL of the scapular position at the start and end of each repetitions. Depression of the scapular is important for both horizontal pushing and pulling movements. Failing to be strict on the TEMPO will be detrimental to the training process, your result are dictated by your discipline. – In 20minutes you are aiming to complete between 50-100 perfect pushing and pulling repetitions. Total volume is not the key here, perfect technique and quality repetitions are the name of the game. – Select 5 exercises from both the pulling and the pushing list and alternate between 1 set of pulling and 1 set of pushing exercises for 20minutes. Then aim to perform 2 sets of each selected exercise and to expose yourself to slightly different movements. Only perform quality repetitions, as soon as your form begins to break STOP, end the set and move on. |
50-100 Row Challenge (Choose 5 different exercise, 2 sets of each) – TEMPO for all rows is 3111 – [5-10] Perfect Supinated Ring Rows [5-10] Perfect Semi-Supinated Ring Rows [5-10] Perfect Pronated ring Rows [5-10] Perfect Close Grip (one ring) Supinated Ring Rows [5-10] Perfect Close Grip (one ring) Pronated Ring Rows —- [5-10] Perfect False Grip Ring Rows [5-10] Perfect Rope Rows (right hand on top, the further apart the hand the harder) [5-10] Perfect Rope Rows (left hand hand on top, the further apart the hand the harder) [5-10] Perfect Alt Archer Ring Rows (row up with both arms and aim to lower with only one) [5+5] One-arm Assisted Rope Pull-ups, 3111 |
50-100 Push-up Challenge (Choose 5 different exercise, 2 sets of each) – TEMPO for all Push-ups is 3111 – [5-10] Perfect Push-ups (cubit width) [5-10] Perfect Push-ups (wide grip) [5-10] Perfect Close Grip Tricep Press-ups [5-10] Perfect Alternating Knee to Elbow Push-ups [5-10] Perfect Battle RAM Push-ups on P-bars — [5-10] Perfect Reverse Grip Push-ups on floor [5-10] Dive Bomb Push-ups on P-bars [5-10] Perfect Archer Push-ups (side to side) [5-10] Perfect 1-Arm Push-ups (right), assisted archer [5-10] Perfect 1-Arm Push-ups (left), assisted archer |
| PART C. Hip Mobility (20min) | Hip opening mobility sequence with Dr. Spina 10 reps of: right 90/90 position with chest facing the front knee right 90/90 position with chest facing the back knee Bear Sit position – thinghs in line with pelvis, knees 90* left 90/90 position with chest facing the front knee left 90/90 position with chest facing the back knee Bear Sit position – thinghs in line with pelvis, knees 90* -then- :60sec Bottom of squat hold 20 Alternating Reps Knee Dips :60sec Cricket position – toes pointing out, use KB weight to pulldown – Pancake Flexibility (hamstrings, glutes, adductors) (3-4 rounds of each stretch) B-1 Pancake: Goal-1: Sit on the floor and complete 10reps of a straddle walk if unable to do this on the floor continue with straddle walks on a step and work you way to the floor Goal-2: Weight Assisted Pancake Chest to floor (use the minimal amount of weight to load you into a new ROM, suggest 10kg) Sit in a straddle position while hold a 10kg weight at your chest Slowly bow forward from the hips to take your chest towards the floor working a stretch If struggle to flex from the hips sit on a 15kg weight plate — B2. [10+15sec hold] Active 90* Piriformis Stretch/ Pigeon Stretch [Scale: Use KBs to help stay upright] — B3. [10 +15sec hold] 4-Postion Lifts As you raise up to the knees rotate towards the front knee. As you lower down, rotate away from the front knee and aim to lightly touch just the back buttock cheek to the floor. This will probably not happen, but the intent to do so will target the internal rotators more. Go only as low as you can with control and do not collapse your weight into the floor. Go down and up for reps on the same side and hold the last one in the lowest active position for time. |
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FRIDAY 15/04/2016
— GET WARM —
| Warm-up: :60 FLR Hold 10 Perfect Ring Rows 10 Perfect Push-ups :60 Downward dog hold 10 KB Push-Press 10 Scapular Chin-ups |
— PART A,B, &C. [45min] —
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— PART D. [10min]—
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SATURDAY 16/04/2016
— GET WARM [10min]—
| Get Warm: Sumo Deadlift Tekkers – just the bar – with a light weight Step-up Tekkers – no weight, TEMPO, no pushing off the back foot Cossack Squat Tekkers – keep the heel on the floor, use a gymnastics ring for counterbalance if needed |
— PART A. [35min] —
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— PART C. MAP4 [24min]—
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SUNDAY 17/04/2016
— GET WARM [10min]—
| Get Warm: 2 Rounds of: 8 strict press 8 upright rows 8 Push-Press 8 Sumo Deadlifts 8 Power Jerks 8 Sumo deadlift high pulls |
— PART A. [15min] —
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— PART I. [30min] —
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