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CrossFit Hackney training program 13/02/17 – 19/02/17 (week 7)

Posted 10th February 2017 by Geoff Stewart

Crossfit

Week 7 of our first 9-12 week program of 2017.

We have been over a lot of points over the last 6 weeks of this current training block.  I have cracked on about posture, warming up properly, how your lifting numbers are compared to your bodyweight, the Whole Life Challenge (loose some KGs, gain some pull ups) repetition, repetition etc. Dave Brailsford (Sky Cycling) said that the success  of British cycling was down to many factors but one of his main ideas was belief and his approach was simple.

Brailsford believed in a concept that he referred to as the “aggregation of marginal gains.” He explained it as “the 1 percent margin for improvement in everything you do.” His belief was that if you improved every area related to cycling by just 1 percent, then those small gains would add up to remarkable improvement.

Improvement of 1-2% in each area of your performance can gave our athletes a 10-20% improvement in overall performance: small gains across the board will add up.

This week’s focus

We are asking for some bigger lifts this week and to get into those 3rpm lifts so now is the time to tie all these bits together as above. Are you fed and watered for the workout to come? Have got all you need for the workout? Warm up well, check your movements, skills, check in with your coach re scales, do enough good warm up sets so you’re ready for your working sets, have you got your percentages worked out or a game plan in your mind? Make the most of your rest periods, keep your focus through all your reps and sets and think about how you are controlling your breathing.

Strength – lifts

Deadlifts and OH pressing are on the menu for strength this week. We have been working our way down to 8 sets over the last week so let’s start testing those numbers on the last few sets please. Be mindful of safety, ask your coach for spotting techniques and don’t get sloppy on those deadlifts. The deadlift is called a DEADlift for a reason don’t be rebounding the bars please.

Volume – lifts

Pull ups and squats are this week’s fun and games. Hunt that burn and maintain that form. On our squats we will be looking for a 10 second tempo (yes that’s 10 seconds not 8 seconds). Hold that solid strong position all the way through, don’t start trying to muscle through your reps with bad form.

Breathing / clean days

Cleans: Technique technique and a bit more technique please. On your EMOM, work hard and ensure it’s all done with form and full extension on the jumps please. When you hit your breathing workout go hard on the minutes and make the most of the rest period.

Breathing / snatch days

As above for Snatch. You snatch will build into your breathing so check your weights for the final set, don’t go heavy go smooth.

…………………………………………………………………………………

Monday

 

Lower body – pull / push (strength)

Strong

Fit

Warm up / Mobility


Lunge flow


Warm up / Mobility


Lunge flow


16min E2MOM – 8 sets

A. Deadlifts 8×3 @3010

12min E90sec – 8 sets (alt)

B. Double KB rack squats 4×5 @6200

C. Short BB Walking lunges 4x5el @2020

16min E2MOM -8 sets

A. Deadlifts 8×7,7,7,5,5,5,3,3 @3010

12min E90sec – 8 sets (alt)

B. KB goblet squats 4×7 @6200

C. KB Walking lunges 4x8el @2020

WOD 3x3min windows AFAP

6x Deadlifts @60% A

12x HR press up

24 DU

WOD 3x3min windows AFAP

6x Deadlifts @60% A

12x press up (scales)

48 singles

Tuesday

 

Upper body – pull / push  (volume)

Strong

Fit

Warm up / Mobility


Lunge flow

Warm up / Mobility


Lunge flow

8min   E2MOM -4 sets

A. BW pull ups 4×5-7+1 eccentric @10000

5min -4 sets

B. Negative HSPU 4x2eccentric (8) +2-4 kipping HSPU

6min E2MOM – 3sets

C.Dips 3×6-8+ME lock out @ 2020

6min E2MOM – 3sets

D.   Horizontal ring rows 3xME @ 2020

8min   E2MOM -4 sets

A. BW pull ups 4×3-5 eccentric @10000

5min Skill

B .ME headstand knee to vertical / wall walks / kick ups to HSW holds

6min E2MOM – 3sets

C.   Horizontal ring rows 3xME @ 2020

6min E2MOM – 3sets

D. Dips 3×5-8 (scales) @ 2020

3x3min AMRAP plus 2min rest between rounds

15x RKB swings – heavy

9x double DB/ KB STOH

7x Pull ups

3x3min AMRAP plus 2min rest between rounds

15x RKB swings – Light

9x single KB STOH

7x Pull ups (scales)

 

Wednesday

Breathing – Cleans 

Strong

Fit

Warm up / Mobility
Squat flow

Warm up / Mobility
Squat flow

12min E2MOM2 – 6sets

A 12×1+1+1 clean+ high hang + power jerk

increase weight through sets

B. 6min E90sec -4 sets

3 clean pulls A 150%+ A

C. 12mins EMOM

Odd 5x Clean @70%A

Even 5x High Box jumps

12min E2MOM2 – 6sets

A 12×1+1+1 PC+ high hang PC + Push jerk

increase weight through sets

B. 6min E90sec -4 sets

5 clean pulls A 120%+ A

C. 12mins EMOM

Odd 5x PC clean @70%A

Even 5x Box jumps step down

20mins Teams 5

P1 BIKE 1min ME distance

P2 5x Burpees

P3 PC and press ME 45/30

P4 5x Burpees

P5 Rest

20mins Teams 5

P1 BIKE 1min ME distance

P2 5x Burpees

P3 PC and press ME light

P4 5x Burpees

P5 Rest

 

Thursday – gymnastics

 

Friday

Lower body – push / pull (Volume)

Strong

Fit

Warm up / Mobility
Squat flow

Warm up / Mobility
Squat flow

10min E2MOM – 5sets

A. Squats 5×8 +1eccentric @ 10000 70%+

5min – Min 3sets

B. T2Rings UB ME

6min E2MOM -3sets

C.BB RDL 3×10-12 @2120

6min E2MOM -3sets

D. 1 Legged squats or step ups 3×10-12el

10min E2MOM – 5sets

A. Squats 5×10 +1eccentric @ 10000 70%+

5min Skill

B. T2B (scales)

6min E2MOM -3sets

C.KB RDL 3×10-12 @2120

6min E2MOM -3sets

D. Box step ups 3×10-12el

21/15/9/7/5/3

Wall balls 9/7

V sit ups

21/15/9/7/5/3

Wall balls

Ab matt sit ups

 

Saturday

Upper body – push / pull (Strength)

Strong

Fit

Warm up / Mobility
Stick Shoulder flow

Warm up / Mobility
Stick Shoulder flow

16min E2MOM – 8 sets

A. OH press 8×3 @3010

12min E90sec – 8 sets (alt)

B. BB BOR 4×5-7 @3101

C. Paused bench press 4×5-7 @3110

16min E2MOM – 8 sets

A. OH press 8×8,8,6,6,6,4,4,4 @3010

12min E90sec – 8 sets (alt)

B. KB BOR 4×7-9 @3101

C. Paused bench press 4×7-9 @3110

12min Working with a Partner in a YGIG – work up the ladder

2x BB thrusters @45/30

2x Pull ups

4x BB thrusters @45/30

4x Pull ups

12min Working with a Partner in a YGIG – work up the ladder

2x BB thrusters @45/30

2x Pull ups (scales)

4x BB thrusters @45/30

4x Pull ups

 

Sunday

Breathing (snatch)

Strong

Fit

Warm up / Mobility
Lunge flow

Warm up / Mobility
Lunge flow

12min E2MO2M – 6sets

A 12×1+1+1 Snatch+ high hang + OHS

Increase weight through sets

B. 6min E90sec -4 sets

5x Snatch grip Halting DL @ 150% A (high)

C. 6mins- EMOM

3x Snatch @60%A

rest 3 mins

D. 6mins -EMOM

5x Power snatch @50%A

12min E2MO2M – 6sets

A 12×1+1+1 PS+ high hang PS + OHS

Increase weight through sets

B. 6min E90sec -4 sets

5x Snatch grip Halting DL @ 120% A (high)

C. 6mins- EMOM

3x Power Snatch @60%A

rest3 mins

D. 6mins -EMOM

5x High hang Power snatch @50%A

6min AMRAP

10x Snatch grip DL @MX 40/25

10x high hang power snatch @MX 40/25

10x back squats @Mx 40/25

6min AMRAP

10x Snatch grip DL @light 

-bars

10x high hang power snatch @light -bars

10x back squats @light 

-bars