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CFH Training Plan 25/04/2016 – 01/05/2016

Posted 24th April 2016 by Josh Schouten

Week 5 of 5 The BUILDING Phase

COACHES COMMENT:

 

RECOMMENDED WEEKLY READING:

GymnasticBodies.com: Supplement Weight Lifting with Core Strength – Big, compound lifts are fantastic at building maximal strength and power, but there are more physical qualities that go untrained if you do not expose your body to other movements

BreakingMuscle.com: Stress Is Ruining Your Fitness – Training really comes down to one thing: stress management. In the gym you add stress to try to push your body to a new level. Outside the gym, you do everything you can to alleviate the stress imposed in the gym.

ScienceDaily.com: Eating dark chocolate as a daily snack could help boost athletic performance – Dark chocolate has already been hailed for its positive effects on cardiovascular health — and now a study undertaken at London’s Kingston University has found the tasty treat could help give sports enthusiasts an extra edge in their fitness training.

StrengthSensei.com: Nutrition Basics Explained Simply – We have been told to focus on healthy grains, to avoid fat, to focus on high protein, to eat like a caveman, and the list goes on.


MONDAY 25/04/2016

— GET WARM [10min]—

Warm-up:
10 Air Squats
10 Alternating Revers Lunges
8 Bulgarian Split Squats Each leg
10 BB RLDs
10 Squat Jumps (tekkers)

— PART A,B&C. [45min]—

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PART A. 16min E2MOM (4 sets) of:
min 0,4,8,12:
[4-5] Bulgarian Split Squat, bench height just below knee, 5010
min 2,6,10,14:
[4-5] RDL, 5010

PART B. 16min E2MOM (4 sets) of:
min 0,4,8,12:
[6-8] Rack Pulls, above the knee, 31×1
min 2,6,10,14:
[10-12] DB/KB Poliquin Step-ups, 21×0

PART C. 10min EMOM of:
odd min: :30sec Hangining Straight leg Strict TTB
even min: :40 Straight leg Glute Bridge holds
PART A. 16min E2MOM (4 sets) of:
min 0,4,8,12:
[6-8] BB Split Squat, 4010
min 2,6,10,14:
[6-8] RDL, 4010

PART B. 16min E2MOM (4 sets) of:
min 0,4,8,12:
[6-8] Rack Pulls, above the knee
min 2,6,10,14:
[10-12] DB/KB Poliquin Step-ups

PART C. 10min EMOM of:
odd min:
:30sec Inclince bench reverse crunch
even min:
:30 Glute Bridge Plank Lifts

— PART D. Alactic P0wer [5min]—

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PART D. 5 Rounds of:
Burpee repeat test
:40sec max repetition of burpees to 6” target :20 sec rest
PART D. 5 Rounds of:
Burpee repeat test
:40sec max repetition of burpees to 6” target :20 sec rest

TUESDAY 26/04/2016

— GET WARM [10min]—

Warm-up:
:30sec FLR
10 Scapular push-ups
10 Push-ups
10 Scapular Ring Rows
10 Ring Rows
10 B/O Trap #3 Raises (scap protraction and depression at the start of each rep)
10 Chin-ups / 1 Eccentric Chin-up

— PART A&B. [35min]—

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PART A. 16min E2MOM (4 sets) of:
min 0,4,8,12:
5/3 C2B Strict Chin-up, 3211 + Iso Hold ALAP
min 2,6,10,14:
[5-7] 45* Incline Pause Db Bench Press, 3211

PART B. 16min E2MOM (4 sets) of:
min 0,4,8,12:
[6-8] Pause Ring Rows, 2113
min 2,6,10,14:
[6-8] Prone Bilateral Trap#3 Raises, 3111
PART A. 12min E2MOM (4 sets) of:
min 0,4,8,12:
Chin-up Iso Holds* ALAP
min 2,6,10,14:
[5-6] 45* Incline Pause DB Bench Press, 3211

PART C. 16min E2MOM (4 sets) of:
min 0,4,8,12:
[6-8] Pause Ring Rows, 2113
min 2,6,10,14:
[6-8] Prone Bilateral Trap#3 Raises, 4120

— PART C. ANAEROBIC LACIC POWER [12min]—

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PART D. Anaerobic Lactic Power
In teams of 4 complete 3 rounds each, YGIG rounds of:
At 95% effort, complete:
10 TnG Push-Press (moderate)
:20sec AirFit Sprint
PART D. Anaerobic Lactic Power
In teams of 4 complete 3 rounds each, YGIG rounds of:
At 95% effort, complete:
8 Push-Press (moderate)
:20sec AirFit Sprint

WEDNESDAY 27/04/2016

— GET WARM —

Warm-Up:
8 Snatch Grip RDLS
8 Tall Muscle Snatch
8 Snatch Grip Deadlifts
8 High Hang Power Snatch
8 Hang Power Snatch
5 Segmented Snatch (pause at knee)

— PART A & B. [25min]—

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PART A. In 12min:
Build to a heavy weight of:
1 Snatch Grip Deadlift
+ 1 TNG Power Snatch (suggest:95%, aiming 5-6sets)

PART B. 8min EMOM (4sets) of:
odd: :20sec TnG Power Snatch @60-65% of A.
even: :20sec C2B Pull-ups
PART A. In 12min:
Build to a heavy:
1 Snatch Grip Deadlift
+ 1 Hang Power Snatch
(suggest:80-95%, aiming 5-6sets)

PART B. 8min EMOM (5sets) of:
odd: :20sec Hang Power Snatch
even: :20sec Pull-ups / Ring Rows


— PART C. MAP4 [16min]—

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PART C. MAP5[18min]
Working in pairs, YGIG rounds of:
3 Rounds each of:
3min AMRAP:
3 Ring Muscle-ups
9 Box Jumps 20″
27UB DU*
Rest walk 3min between rounds

*If you break the DU you must start back at 0.
PART C. MAP5[18min]
Working in pairs, YGIG rounds of:
3 Rounds each of:
3min AMRAP:
6 Ring Dips / Station Dips
9 Box Jumps 20″
27UB DU*
Rest walk 3min between rounds
PART C. MAP5[18min]
Working in pairs, YGIG rounds of:
3 Rounds each of:
3min AMRAP:
6 Push-ups
9 Box Jumps 20″
40 Single Skips
Rest walk 3min between rounds

THURSDAY 28/04/2016


— GYMNASTIC BAS & HIP MOBILITY —

PART A. Scapular Activation and Motor Control (10min)
Scapular activation
Perfect Push-up Tekkers (TEMPO)
PerfectRing Row Tekkers (TEMPO)
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.

FRIDAY 29/04/2016

— GET WARM [10min]—

Warm-up:
2 Rounds:
8 Seated BB OHP, Just the bar
8 Ring Rows

— PART A,B, &C. [45min] —

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PART A. 16min E2MOM (4 sets) of:
min 0,4,8,12:
[6-8] Seated (unsupported) BB Strict Overhead Press Press, 3010
min 2,6,10,14:
[6-8] 2xKB/DB  B/O Row, 2113*

* Retract and depress the scapular before bending at the beginning of each rep, hold the weight at the top for 3sec before of each rep

PART B. 16min E2MOM (4sets) of:
min 0,4,8,12:
[8-10] Lateral Raises, 2220
min 2,6,10,14:
[8-10] B/O Lateral Raises, 2220

PART C. PART B. 12min E2MOM (3sets) of:
[6-8] BB Seated French Press
[6-8] Cuban Rotations 3020
PART A. 16min E2MOM (4 sets) of:
min 0,4,8,12:
[8-10] Seated BB Strict Press, 3010
min 2,6,10,14:
[8-10] 2xKB/DB  B/O Row, 2113*

PART B. 16min E2MOM
min 0,4,8,12:
[10-12] Lateral Raises, 2220
min 2,6,10,14:
[10-12] B/O Lateral Raises, 2220

PART C. PART B. 12min E2MOM (3sets) of:
[6-8] BB Seated French Press
[6-8] Cuban Rotations 3020

SATURDAY 30/04/2016

— GET WARM [10min]—

Get Warm:
Glute Activations
Deadlift Tekkers

— PART A&B. [25min] —

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PART A. 20min E4MOM (5sets) of:
[5-7] Sumo Deadlift, 4010
-immediately followed by –
[6-8ea] High Box Step-ups, 3010
-rest the remainder of 4min-

PART B. 12min E2MOM (3sets) of:
min 0,4,8:
[8-10ea] Cossack Squats*, 3010
min 2,6,10:
[:45-:60] Iso Back Extension Holds on the floor**

*Keep you heel on the floor, or use a gymnastics ring for assistance
**Keep your feet on the ground.
PART A. 20min E4MOM (5sets) of:
[7-9] Sumo Deadlift, 4010
-immediately followed by –
[7-9ea] High Box Step-ups, 3010
Rest the remainder of 4min

PART B. 12min E2MOM (3sets) of:
min 0,4,8:
[8-10ea] Cossack Squats*, 3010
min 2,6,10:
[:45-:60] Iso Back Extension Holds on the floor**

*Keep your feet on the ground.

— PART C.  ANAEROBIC LACTIC ENDURANCE [20min]—

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PART C. Anaerobic Lactic Endurance [16min]: Working in Teams of 4:
YGIG (1:3 work:rest ratio) 4 round each of:
:60sec Rowing Sprint
15 Wall Balls (heavy)

* As soon as the athlete on the rower finishes the next athlete can start their rowing. Do not wait for them to finish their wall balls.
PART C. Anaerobic Lactic Endurance [16min]: Working in Teams of 4:
YGIG (1:3 work:rest ratio) 4 round each of:
:60sec Rowing Sprint
10 Wall Balls (heavy)

SUNDAY 01/05/2016

— GET WARM [10min]—

Get Warm: 
Squat and Hip Mobility coach’s choice


— PART A. [15min] —

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PART A. 12min E2MOM of:
3 Pause Front Squats, 3310
PART A. 12min E2MOM of:
[5-6] Pause Front Squats, 3210


— PART B. [35min] —

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PART B. MAP6[21min]
3 Rounds of:
5min AMRAP @ 80-85% speed
200m Run
12 Deadlifts (moderate)
6 HeSPU /  Feet on Box / Inverted Press
Rest walk 3min between rounds

-3min Rest-

PART C. MAP4[10min]
Working in teams of 3, YGIG rounds of:
10min AMRAP:
200m Row
10 Wall Balls (heavy)
10 AKBS (heavy)
Rest walk 3min
PART B. MAP6[21min]
3 Rounds of:
5min AMRAP @ 80-85% speed
200m Run
12 Deadlifts
10 DB Push-Press
Rest walk 3min between rounds

-3min Rest-

PART C. MAP4[10min]
Working in teams of 3, YGIG rounds of:
10min AMRAP:
200m Row
10 Wall Balls
10 RKBS
Rest walk 3min