CrossFit Hackney training program 23/1/2017 – 29/1/2017 (week 4)
Week 4 of our first 9-12 week program of 2017. So the weather hit new lows this week and you had to keep moving to stop your hands freezing to the bar we even had a request from friends down under to buy some bar warmers before they returned ?! WTF we ain’t no Aussie softies in Haggerston. It’s another good week tucked under those Lycra waist bands and some more quality credit in the “I will look hot on holiday bank”.
So I have cracked on about it being cold but on a more serious note the warm up section are not a time to catch up on gossip. they are a very important piece of the training puzzle. Your coaches will set a generic warm up with relation to what’s coming at you in form of strength, volume, skill or breathing work they might give individuals some specific mobility work as needed or might even get you into you warm up set early so you can hit your working sets like a lion in a butchers shop. Louis symonds believes that your working strength sets shouldn’t begin until your at 85% of your 1rpm we ain’t powerlifter so we ain’t so particular but you get the idea. Warm the f*** up.
This week’s focus
I have cracked on about it above and I’m going to crack on about it again…. WARM UP.
Strength – lifts
Pull up and back squats. On your strength lifts make sure you have had a number of warm up sets under your belts then build the weight through your sets you might be starting with the higher number of reps and finishing on the lower thats fine we are looking for a steady progression without any failed reps. On our Back squats can we please focus on solid breathing use that breath to build stability – ask you coaches.
Volume – lifts
Deadlifts and bench press . You have a 1min test we are looking for the calculation reps x weight = Total KG moved, On your test If your doing negative pul ups it with a controlled eccentric tempo until you fail please, please keep the form strict and range honest.
Breathing / clean days
Technique, Technique people this week we are changing our complex round and you have not got huge amounts of rest so lets look to keep the weight manageable and the form snappy and solid. Our breathing workout is spicy with a YGIG format, you need to set yourself up well and keep motoring don’t redline steady and strong is the aim.
Breathing / snatch days
As above please
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Monday
Lower body – pull / push (volume) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
8min E2MOM – 4setsA. Deadlifts 4×8-10 @3110B. 1 min DL Test ME @ 60% A12min E3MOM – 4 setsC1. Goblet squats 4×12-15 @3010C2. RFE split squat 4×10-12el @3111 |
8min E2MOM – 4setsA. Deadlifts 4×10-12 @3110B. 1 min DL Test ME @ 60% A12min E3MOM – 4 setsC1. Goblet squats 4×12-15 @3010C2. Alt lunges 4×10-12el @1010 |
Working with a partner YGIG200x AKB swings max 10 reps100x box jump step down alt50x AKB swings max 5reps25x box jumps step down alt |
Working with a partner YGIG200x RKB swings max 10 reps100x step ups alt50x RKB swings max 5reps25x box jumps step down alt |
Tuesday
Upper body – pull / push (strength) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
12min E2MOM – 6 setsA. Weighted Pull ups 6×4-6 @ 401212min E3MOM – 4setsB1.Weighted ring dips 4×5-7 @3111B2.Horizontal ring rows 4×10-12 @51X1C. 6min DU skill 3xME |
12 min E2MOM – 6 setsA. Negative Pull ups 6×4-6 @601212min E3MOM – 4setsB1. Feet on floor Dips 4x 8-12 3110 (scale)B2.BOR KB rows 4×12-15 @2002C. 6min Skipping / DU skill |
2x4min windows25x T2B50x DU25x BB push press 45/30kg |
2x4min windows25x K2E / (scale)100x single skips25x push press 30/15kg |
Wednesday
Breathing (cleans) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
18min E90sec – 8setsA. 12×1+1+1 clean+ high hang + power jerk (increase weight through sets)B. 6min E90sec -4 sets3x clean pulls @ 120% A2x BW jumps |
18min E90sec – 8setsA. 12×1+1+1 PC + high hang + push press (increase weight through sets)B. 6min E90sec – 4 sets3x clean pulls @ 100% A2x BW jumps |
4x4min rounds 2min to reset. Working with a partner YGIG1. Bike 1min / 1min2. Clean and press 5/5 @ 50/40 kg3. Running 200/2004. Thrusters 5/5 @ 50/40 kg |
4x4min rounds 2min to reset. Working with a partner YGIG1. Bike 1min / 1min2. Clean and press 5/5 @ medium3. Running 200/2004. Thrusters 5/5 @ medium |
Thursday – gymnastics
Friday
Lower body – push / pull (strength) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
12min E2MOM – 6setsA. Squats 6×3-5 @ 3010 @ 75-85%12min E3MOM – 4setsB1. KB walking lunges 4×8-10 @2020B2. 1 1/4 KB goblet squats 4×8-10 @2020 |
12min E2MOM – 6setsA. Squats 6×8-10 @ 3010 @ 65-75%12min E3MOM – 4setsB1. KB walking lunges 4×12-15 @2020B2. 1 1/4 bw squats 4×15 @2020 |
16mins EMOM – 8eachOdd min – 12x wall ball 9/7Even min – 10x Parellet facing burpees |
16mins EMOM – 8eachOdd min – 10x wall ball 7/5Even min – 10x burpees |
Saturday
Upper body – push / pull (volume) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
8min E2MOM – 4setsA. Bench press 4×10-12 @3010B. 1min BP test ME @ 60%A12min E3MOM – 4setsC1. BB supine rows 4×10-12 @2011C2. Seated BB oh press 4×10-12@3010D. Teach manmaker |
8min E2MOM – 4setsA. Bench press 4×12-15 @3010B. 1min BP test ME @ 60%A12min E3MOM – 4setsC1. BB supine rows 4×12-15 @2011C2. Seated DB oh press 4×12-15 @3010D. Teach manmaker |
Working with a partner alt6x 1min wrk 1 min restME KB/DB manmakers |
Working with a partner alt6x 1min wrk 1 min restME DB manmakers |
Sunday
Breathing (snatch) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
18min E90sec – 8setsA. 12×1+1+1 Snatch+ high hang + OHS (increase weight through sets)B. 6min E90sec – 4 sets5x Snatch grip DL @ 150% A |
18min E90sec – 8setsA. 12×1+2 PS + high hang PS (increase weight through sets)B. 6min E90sec – 4 sets5x Snatch grip DL @ 120% A |
Rowing in teams of 3 in turn for 20 mins21kcals, 18,15,12,9,6,3 |
Rowing in teams of 3 in turn for 20 mins21kcals, 18,15,12,9,6,3 |