CF training program, Phase 2, week 2, 3/4/17 – 9/4/17
Welcome to week 2 of our second 12 week program of 2017. Hopefully Barbara has been a kind mistress and not left you with many aches and pains?
This week…
This week we are hanging in with some testing to set some benchmark stats which you can then work on and re-test against as we move our way through this phase. On your lower push day we are testing your 1 min deadlift capacity, on your upper body we are testing 1 min pull up or ring rows. Record weight x reps = total. There are some nice WODs and on Sunday a Secret Service Snatch Test, yes it is really called that.
Enjoy x
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Monday
Lower body squats day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
12min -E2MO2M – 6setsA. – Back squats 6×6-8 @301012min – E3MO3M – 4setsB1 FFE split squats 3×10-12 @ 3010B2 Hack squats 3×10-12 @4010 |
12min -E2MO2M – 6setsA. – Back squats 6×10-12 @301012min – E3MO3M – 4setsB1 FFE split squats 3×12 @ 3010B2 BW Hack squats 3×15 @4010 |
5x2min work 1 min rest btwr AFAP20 Wall balls20 V sit ups |
5x2min work 1 min rest btwr AFAP20 Wall balls20 AB mat sit ups |
Tuesday
Upper body Pull day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
4mins warm up Pull up testA. 1min max reps strict pull upsrepsxweight=Result8min -E2MO2M – 4setsB – Negative Pull ups 4×5 @60029min – E3MO3M – 3setsC1 BB BOR 3×10-12 @3011C2 Incline YTW 3x10ea Light |
4mins warm up Pull up testA. 1min max reps strict Ring rows @3010repsxweight=Result8min -E2MO2M – 4setsB – Toes down Pull ups 4×5 @60029min – E3MO3M – 3setsC1 DB BOR 3×15 @3011C2 Incline YTW 3x10ea Light |
20min working in teams 3 Follow leader12/10kcals Bike10 AKB swings – HeavyAs soon as Partner clears bike next person begins |
20min working in teams 3 Follow leader12/10kcals Bike10 RKB swings – HeavyAs soon as Partner clears bike next person begins |
Wednesday
Olympic lifting clean day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
9min E3MO3M -3 setsA. skill warm up -light BB please5x high pulls5x Power clean5x front squat5x Push jerks5x Clean n jerks12min E2MO2M – 6setsB. 3 position clean – build weight1x High hang clean1x Mid hang clean1x Clean n Jerk9min EMOM – 9 setsMin1. 3-5x Power clean @50%Min2. 3-5x front squatsMin 3. 3-5x push jerks |
9min E3MO3M -3 setsA. skill warm up -BB only please5x high pulls5x Power clean5x front squat5x Push press5x Power clean n push press12min E2MO2M – 6setsB. 3 position Power clean – build weight1x High hang Power clean1x Mid hang Power clean1x Power Clean n Push press9min EMOM – 9 setsMin1. 5x Power clean @50%Min2. 5x front squats / Back squatsMin 3. 5x push Press |
3min AMRAPME – GTOH 45/30kg |
3min AMRAPME – GTOH 30/20kg |
Thursday – gymnastics
Friday
Lower body Pull day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
4min warm up for Deadlift testA. 1min max reps deadliftChoose your own weight (repsxweight=Result)8min E2MO2M – 4 setsA – Deadlifts 4×6 @ 3010 60-70%9min E3MO3M – 3 setsB1 1lg rev Lunges 3×10-12el @2020B2 Pull throughs 3×10-12 @301118min EMOM – 6setsC1.Min1 – DB Walking lunges x20C2. Min2 – RKBS x12 HeavyC3. Min 3 – ME Burpees |
4min warm up for Deadlift testA. 1min max reps deadliftChoose your own weight (repsxweight=Result)8min E2MO2M – 4 setsA – Deadlifts 4×8 @ 3010 – 50-60%9min E3MO3M – 3 setsB1 1lg rev Lunges 3x15el @2020B2 Pull throughs 3×10-12 @301118min EMOM – 6setsC1.Min1 – DB Walking lunges x20C2. Min2 – RKBS x12 HeavyC3. Min 3 – ME Burpees |
Saturday
upper body – Push day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
12min -E2MO2M – 6setsA – Seated OH BB press 6×6-8 @ 30109min – E3MO3M – 3setsB1 Dips 3×10-12 @3010B2 Laterals raises 3×12-15 @202010mins. 3 efforts eachC. 30sec press up ME FLR |
12min -E2MO2M – 6setsA – Seated OH BB press 6×10 @ 30109min – E3MO3M – 3setsB1 Toes down Dips 3×10-12 @3010B2 Laterals raises 3×12-15 @202010mins. 3 efforts eachC. 30sec press up ME FLR |
Working in teams 5 peopleRow as far and as fast as possible for 15min and a max of 250mtrs M or 200mtrs F per members |
Working in teams 5 peopleRow as far and as fast as possible for 15min and a max of 250mtrs M or 200mtrs F per members |
Sunday
Olympic – Snatch day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
9min E3MO3MA. skill warm up -light BB please5x high pulls5x Power snatch5x Over head squat5x Snatch balance5x Full snatch12min E2MO2M – 6setsB. 3 position snatch1x High hang snatch1x Mid hang snatch1x Full snatchWarm up skill for the Test |
9min E3MO3MA. skill warm up – BB only please5x high pulls5x Power snatch5x Over head squat5x Snatch balance5x Full snatch12min E2MO2M – 6setsB. 3 position snatch1x High hang power snatch1x Mid hang power snatch1x Power snatchWarm up skill for the Test |
10min – Secret service snatch test. With a 16/12kg KB, you can do as many per arm as you wish you may even set the bell down but keep going for 10mins. |
10min – Secret service snatch test scales.With a DB do alt DB snatches you may rest as needed and the DB may rest on floor. |