German Volume Training is a personal favourite of mine. I use it when I want to dig a deep dark pain cave and sit in it alone. As a side bonus it gets great results.
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CrossFit Hackney training program 27/02/17 – 05/03/17 (week 9)
Week 9 of our first 12 week program of 2017 and we are getting into the CF open.
Open workout 17.1 is with us:
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
M 22.5kg. dumbbell / 24-in. box F 15kg. dumbbell / 20-in. box
Time cap: 20 minutes
We have taken you through a training block of 8 sessions to date and we are changing it up a little for the last 4 weeks of this training block. We would like to throw some new – CF Open related – bits your way as well as maintaining and building on the gains made in the last 8 weeks. So what do we have in store for you? There is going to be a balance of good quality strength and volume work in your fundamental lifts, a good amount of Olympic lifting to chisel those skills as well as the Momentum monster mash sessions. WTF is that? You’ll have to come and have a go.
This week’s focus –
Its a big week in the Crossfit world and the focus for many boxes is the open workout. We will be doing the open workout on Friday night CF class @ 6 30pm and the Blue bear class on Sundays @ 10am if your in the Open or fancy a blast. We want you go into this week with an air of confidence at the work you have put into your gains bank and push on through.
Strength days –
In this short but sharp block we will be having a push and pull day and a pull and push day. The focus of these days will be that magic recipe of functional strength – or what is becoming a buzz phrase of this training season – functional bodybuilding. You’ll be building upon and maintaining the gains you have made over the last few weeks.
Olympic days –
Tuesday and Saturday are our Olympic lifting days. We will be pretty much sticking to the focus of form over weight and drilling technique with some light BB complexes to get you moving, as well as some solid 3-5 reps lifts to hit some good weights. There is a tasty little blast on Tuesday – GO FOR IT.
Momentum monster mash –
The monster mash sessions are where we are going to be putting in some longer style workouts and some spicy items. We are trying to keep you moving throughout the sessions, these days are aimed very much at those engines and getting the endorphins rushing. You’ll need to be organised and on the ball with your equipment and your gym layout to enable these days to flow smoothly.
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Monday
Strength day (push/pull) |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
18 min E3MOM – 6setsA1. Back squats 6×5-7 @3010A2. Pull ups 6×6-8 @ 3101
10min E2MOM -5sets
|
18 min E3MOM – 6setsA1. Back squats 6×8-10 @3010A2. Negative Pull ups 6×4-6 @ 401110min E2MOM -5setsB1. FFE split squats 3x-10-12el @2201B2. KB / DB BOR 3×15 @2020 |
4x4min with 1 min rest between rounds5x wall balls40xDU10x wall balls30x DU15x wall balls20x Du20x wall balls10 DU |
4x4min with 1 min rest between rounds5x wall balls80xSingles10x wall balls60x Singles15x wall balls40x Singles20x wall balls20 Singles |
Tuesday
Olympic day (snatch) |
|
Strong |
Fit |
Warm up / MobilityStick mobility |
Warm up / MobilityStick mobility |
|
8minA. 4xBB only Snatch complex5x Snatch high pull5x power snatch5x OHS -Best you can do5x Pressing snatch balanceDo not set bar down during complex – rest as needed8min E2MO2M – 4setsB 4×5 PSnatches9min E90sec 6sets @60% B3x snatch grip DL3x DB Thrusters |
|
Working in teams of 5 you have 2 98% attempts each to do as many meters as possible on the bike in 45 seconds |
Wednesday
Breathing (Momentum monster mash) |
|
Strong |
Fit |
Warm up/mobilityLunge flow |
Warm up/mobilityLunge flow |
6min alt with a partner12x Goblet squats -medium6x Ring rowsrest 2 min and reset6min alt with a partner12x KB swings6x press ups5min SkillsHSPU – 12x kick ups to 6sec negative6min AMRAP6x HSPU12x RKB (heavy)rest 3mins6mins AMRAP6x C2B Pull ups12x Goblet squats (heavy)rest 3mins6mins AMRAP6x T2B12xBurpees to target |
6min alt with a partner12x Goblet squats -light6x Ring rowsrest 2 min and reset6min alt with a partner12x KB swings6x press ups5min SkillsHSPU / headstands / wall walks6min6x Pike press ups (scales)12x RKB (medium)rest 3mins6mins6x Ring rows ( pul up scales)12x Goblet squats (medium)rest 3mins6mins6x K2E12xBurpees |
Thursday – gymnastics
Friday
Strength day (pull/push) |
|
Strong |
Fit |
Warm up/mobilitySquat flow |
Warm up/mobilitySquat flow |
18 min E3MOM – 6setsA1. Deadlifts 6×3-5 @3010A2. Dips 6×8-10 @ 310110min E2MOM -5setsB1. Walking lunges 3x-6-8el @2201B2. DB/BB OH press 3×8-10 @2020 |
18 min E3MOM – 6setsA1. Deadlifts 6×5-7 @3010A2. Scaled Dips 6×8-10 @ 310110min E2MOM -5setsB1. Walking lunges 3x-8-12el @2201B2. DB/BB OH press 3×10-12 @2020 |
14minAlt with partner EMOM5x HSPUME RKBS – heavyMax reps (loser tidies up)Evening class CF open 17.2 |
14minAlt with partner EMOM5x Piked box press upsME RKBS – MediumMax reps (loser tidies up)Evening class CF open 17.2 |
Saturday
Olympic day (snatch) |
|
Strong |
Fit |
Warm up/mobilityStick shoulder flow |
Warm up/mobilityStick shoulder flow |
8minA. 3-4xBB only Clean complex5x Clean high pull5x power Clean5x Push press / push jerks5x Back squat5x clean n pressDo not set bar down during complex.8min E2MO2M – 4setsB 4×3-5 Clean and JerksC. 8min EMOM 8sets alt @60%BOdd 3x Vertical jumpsEven 3x Clean high pull |
8minA. 3-4xBB only Clean complex5x Clean high pull5x power Clean5x Push press / push jerks5x Back squat5x clean n pressDo not set bar down during complex.8min E2MO2M – 4setsB 4×5 Power clean and JerksC. 8min EMOM 8sets at @60%BOdd 3x Vertical jumpsEven 3x Clean high pull |
12min working up the ladder plus 2 and 8 reps each round2x Squat clean to thruster8x DU4x Squat clean to thruster16x DU6x Squat clean to thruster24x DU8x Squat clean to thruster32x DU |
12min working up the ladder plus 2 and 8 reps each round2x Power clean to thruster8xsingles4x Power clean to thruster16x singles6x Power clean to thruster24x singles8x Power clean to thruster32x Singles |
Sunday
Breathing (Momentum monster mash) |
|
Strong |
Fit |
Warm up/mobilityLunge flow / Stick flow |
Warm up/mobilityLunge flow / Stick flow |
6min alt with a partner8x BK squats – same weight8x Push press – same weight2min to reset10min alt EMOM with partner5x BB thrusters @45/302x 12min workout with a partner 4 min rest between workouts1. E2MO2M – 3 rounds eachRow 20kcalME Burpee pull ups2. E2MO2M- 3 rounds eachBike 20kcalME T2Brest 1minBonus section1min ME air squats |
6min alt with a partner8x BK squats – same weight8x Push press – same weight2min to reset10min alt EMOM with partner4x BB thrusters – manageable2x 12min workout with a partner 4 min rest between workouts1. E2MO2M- 3 rounds eachRow 20kcalME Burpee2. E2MO2M – 3 rounds eachBike 20kcalME K2E (scale)rest 1minBonus section1min ME air squats |
Gymnastics: Handstands and Bent Arm Strength (muscle up prep.) Phase 4
The balance is slowly coming along, and many of the regular gymnastics students are seeing the gradual improvement in their handstand line and shoulder muscle endurance. Handstands are not as simple as they sound and it takes a dedicated person to make solid progress. I’m not going to lie, the handstand is a good two-year journey to build the strength, mobility, and balance to perfect a handstand, and this is why it is going to stay in the program for the months ahead. Those of you who come to the gym to train, learn and get better will appreciate the journey.
A very common mistake in the handstand is arching the back and not opening the shoulders. It takes a good eye to notice the difference, but as we move into this next phase, your eye is going to be tested in the partner assisted handstand. Can you see the difference:
This new phase is also going to include some bent arm strength (BAS) training to help keep other aspects of your gymnastics training progressing. In a perfect world, everyone should be working on both shoulder flexion and shoulder extensions, it’s important that you know the difference, especially in gymnastics.
Shoulder flexion: If you place you arm down by your side and brace you midline, squeeze your butt and pull your bottom rib down just slightly. Slowly start to raise one arm up in front of the body, how high can you lift this arm without arching your lower back? Can you get a full 180* of shoulder flexion? Those who took part in the first month of handstand training will recall the shoulder mobility testing we did (if not, go back and check it out). (more…)
Heavy Metcon 22/2/2017
Warm it up but just enough because we have got a lot to do…
Working in teams 3
90x deadlifts -3reps max each
1800mtrs Bike -300mtrs max each
90x bench press – 3reps max each
180x laps sled push – 3 max laps each
90 pull ups – 3-6xreps max each
1800mtrs row max 300mtrs max each
90x back squats -3xresp max each
1800 Run – as a teams (600each)
90x Power cleans – 3xreps max each
CrossFit Hackney training program 20/02/17 – 26/02/17 (week 8)
Week 8 of our first 9-12 week program of 2017.
The Open is with us at the end of this week so everything in the Crossfit world goes a bit haywire. 17.1 (the first Open workout) is announced on Thursday night and your coaches will be spending hours planning how to do the WOD and boring anyone who will listen with our thoughts on the subject. We are having an Open workout twinkle on Friday night if you fancy testing yourselves or just watching, but this doesn’t mean everything else grinds to a halt, no no no. This week as well as the Open we will be testing to see how you super chargers are coming along. We are going to be asking you to lift some tin and rep ranges are the same as week 7 so you’ll know where to start and push through to some new bigger numbers.
This week’s focus
We would really like you to hit your working sets and WODs with a plan in mind. We have been here before so you know what’s coming, you know how far you’ve got to dig, you know the burn is coming, embrace. Don’t game the whole session and save it for the piece you fancy, set your stall out early and work for the whole session.
Strength – lifts
Pull ups and squats, we are hitting the 3s this week you have 8 sets to work your way up to some quality numbers. Don’t start too light and don’t take too big a jump, any gain is a gain.. You have some Dip lock outs and some negative T2B / K2E – think form and position people – make them look easy.
Volume – lifts
Deadlifts and bench press. Make all the numbers count and embrace the burn. There are some spicy WODs on these days too.
Breathing / clean days
We are starting you off with a BB complex to get you going, make sure you’re warm, your form is on point and you can go into your B.s section and really give it a good go. No misses please. Then row as if your boat was sinking.
Breathing / snatch days
As above but ride as if you here being chased by crazy zombies.
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Monday
Lower body – pull / push (Volume) |
|
Strong |
Fit |
Warm up / MobilityLunge flow |
Warm up / MobilityLunge flow |
15min E3MOM – 5setsA1. Podium Deadlifts 4×6-8 @3110A2. Alt rev drop lunges 4×10-12el @101012min EMOM – 12 sets (6 each)B1.Odd Goblet squats 10-12 @2020B2. Even KB swings 10-12 heavy |
15min E3MOM – 5setsA1. Podium Deadlifts 4×8-10 @3110A2. Alt rev lunges 4×10-12el @101012min EMOM – 12 sets (6each)B1.Odd Goblet squats 15 @2020B2. Even KB swings 15 medium |
16min AMRAPWorking with a partner YGIG format50x box jump overs (max 5 each)50x T2B (max 5 each)50x Burpees to target (max 5 each)50x Sit up MB passes |
16min AMRAPWorking with a partner YGIG format50x box jump step downs (max 5 each)50x K2E (max 5 each) -scales50x Burpees (max 5 each)50x Sit up to clap |
Tuesday
Upper body – pull / push (Strength) |
|
Strong |
Fit |
Warm up / MobilityLunge flow |
Warm up / MobilityLunge flow |
16min E2MOM – 8 setsA. Weighted Pull ups 8×3 @ 301112min E90sec – 8sets altB1. Weighted dips 4×5+ 10sec lockout @3111B2.DB chest supported rows 4×8-10 @30X25minsC. HSPU – Negatives / skills |
16min E2MOM – 8 setsA. Negative Pull ups / ring rows 8×3-5 @ 601112min E90sec – 8sets altB1. Feet on floor Dips 4×5+ 10sec lockout @3111B2.Banded rows 4×15 @31115minsC. HSPU / Headstand – skills |
12mins AMRAPRest 45sec after each round5 HSPU7 KBS -Heavy9 Double DB Thrusters – 22.5 / 15 |
12mins AMRAPRest 45sec after each round5 Piked press up (scales)7 KBS -Medium9 Single DB/ KB Thrusters |
Wednesday
Breathing – Cleans |
|
Strong |
Fit |
Warm up / Mobility |
Warm up / Mobility |
8minA. 4xBB only Clean complex5x high pull5x power clean5x Split Jerks5x Front squats5x Clean n jerkDo not set bar down during complex – rest as needed8min E2MO2M – 4setsB 4×3-5 CleansC. 9min E90sec – 6sets1x clean pull @70%B2x Power clean3x clean |
8minA. 4xBB only Clean complex5x high pull5x power clean5x Push Jerks5x Front squats5x Clean n pressDo not set bar down during complex – rest as needed8min E2MO2M – 4setsB 4×5 PCC. 9min E90sec – 6sets1x clean pull @60%B2x High hang power clean3x Power clean |
16minWorking in teams 3 AFAPRowing 12/15Kcals each |
16minworking in teams 3 AFAPRowing 12/15Kcals each |
Thursday – gymnastics
Friday
Lower body – push / pull (Strength) |
|
Strong |
Fit |
Warm up / Mobility
|
Warm up / Mobility
|
16min E2MOM – 8setsA. Squats 8×3@ 3010 80+%5min 4sets maxB. Strict eccentric T2B 4×4 @60118min EMOM – 8 sets alt legsC.6x triple jumpers step ups |
16min E2MOM – 8setsA Squats 8×5@ 3010 70+%5minB.T2B skills8min EMOM -8sets alt legsC.10x alt 1lg step ups |
12 mins – total reps2min work 2min rest12x T2BME wall ball in remaining time |
12 mins- total reps2min work 2min rest12x K2E (scale)ME wall ball in remaining time |
Saturday
Upper body – push / pull (Volume) |
|
Strong |
Fit |
Warm up / Mobility
|
Warm up / Mobility
|
15min E3MOM – 5setsA1. Bench press 5×8-10 @3010A2.DB / BB BOR 5×10-12 @20128min EMOM – 8setsOdd BB supine rows 4×10-12 @1010Even BB STOH 4×10-12 @1010 @60% |
15min E3MOM – 5setsA1. Bench press 5×12-15 @3010A2.DB BOR 5×12-15 @20128min EMOM – 8setsOdd BB supine rows 4×10-12 @1010Even BB STOH 4×10-12 @1010 @light |
3x4min AMRAP work 2min rest30xDU20x BB Thrusters 45/30Kg |
3x4min work 2min rest60xSingles15x BB Thrusters 30/20Kg |
Sunday
Breathing (snatch) |
|
Strong |
Fit |
Warm up / Mobility
|
Warm up / Mobility
|
8minA. 4xBB only Snatch complex5x high pull5x power snatch5x OHS5x snatch balance5x Full snatchDo not set bar down during complex – rest as needed8min E2MO2M – 4setsB 4×3-5 SnatchesC. 9min E90sec 6sets1x snatch pull2x High hang power snatch3x snatch |
8minA. 4xBB only Snatch complex5x high pull5x power snatch5x Back squat5x Pressing snatch balance5x Power snatchDo not set bar down during complex – rest as needed8min E2MO2M – 4setsB 4×3-5 PSC. 9min E90sec 6sets1x Snatch grip DL2x Snatch grip high pull3x Power snatch |
16mins- follow the leaderWorking in teams 5Bike 12kcals20x KB walking lunges |
16mins – follow the leaderWorking in teams 5Bike 10kcals20x KB walking lunges |