CF training program, Phase 2, week 3, 10/4/17 – 16/4/17
Welcome to week 3 of our second 12 week program of 2017.
This week…
This week your aches and pains should have eased back a little as you have begun to get used to the change of program and the workings of Barbara (so to speak). You need to get your sessions in this week before it’s Easter – that Easter bunny takes no prisoners so get those gains in the bank.
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@30109min – E3MO3M – 3setsB1 BB FFE split squats 3×10-12@3010B2 DB Hack squats 3×10 @4010 |
12min -E2MO2M – 6setsA. – Back squats 6×9-8@30109min – E3MO3M – 3setsB1 KB FFE split squats 3×12 @3010B2 BW Hack squats 3×20 @2020 |
3 rounds AFAP rest 2min after each round10 BB thrusters 45/30 MX20 T2B30 DU |
3 rounds AFAP rest 2min after each round10 BB thrusters 30/2020 Knee raise (scale)60 singles |
Tuesday
Upper body Pull day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
12min -E2MO2M – 6setsA – Pull ups 6×6-8 @40109min – E3MO3M – 3setsB1 BB BOR 3×10-12 @3011B2 Incline Cuban rotation and press 3×15 light |
12min -E2MO2M – 6setsA – Toes down Pull ups 6×6 @60109min – E3MO3M – 3setsB1 DB BOR 3x12es @3011B2 Banded face pulls 3×15 @2020 |
20min working in teams 5 follow EMOM with running clock1. Bike2. Wall ball throws arms only3.Box jump step down4.RKB swings – 24/165.rest |
20min working in teams 5 follow EMOM with running clock1. Bike2. Wall ball throws arms only3.Box step down4.RKB swings – medium5.rest |
Wednesday
Olympic lifting clean day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
9min E3MO3M-3setsA. Skill warm up -light BB please5x high pulls5x Power clean5x front squat5x jerks5x Clean n jerks8min E2MO2M – 4setsB. 3 position clean1x High hang clean1x Mid hang clean1x Clean n press |
9min E3MO3M-3setsA. Skill warm up -light BB please5x high pulls5x Power clean5x front squat5x jerks5x Clean n jerks8min E2MO2M – 4setsB. 3 position clean1x High hang Power clean1x Mid hang power clean1x Power clean n press |
14 min BB complex +1 rep each movement each round @ 50% B1x Deadlift1x Power clean1x Front squat1x Push press |
14 min BB complex +1 rep each movement each round @ 50% B1x Deadlift1x Power clean1x Front squat1x Push press |
Thursday – gymnastics
Friday
Lower body Pull day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
12min E2MO2M – 6 setsA – Deadlifts 6×6 @ 3010 60-70%9min E3MO3M – 3 setsB1 KB 1lg rev drop Lunges 3x12el @2020B2 Banded pull through 3×12 @31018min alt with PartnerKB /DB Walking lunges x20eachrest 2min then6min alt with partnerAKBS x10 each – Heavyrest 2 min then4min alt with partnerKB sumo DLHP 5x each |
12min E2MO2M – 6 setsA – Deadlifts 6×6 @ 3010 60%9min E3MO3M – 3 setsB1 BW 1lg step ups 3x15el @2020B2 Banded pull through 3×12 @31018min alt with PartnerKB/DB Walking lunges x20eachrest 2min then6min alt with partnerAKBS x10 each- mediumrest 2 min then4min alt with partnerKB sumo DLHP 5x each |
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 Lateral raises 3×12-15 @2020 |
12min -E2MO2M – 6setsA – Seated OH BB press 6×10 @ 30109min – E3MO3M – 3setsB1 Toes down dips 3×10-12 @3010B2 Lateral raises 3×15 @2020 |
Teams of 3 – equal reps please100 Cal Row75 Burpees over the Bar50 Cleans100 T2B50 Cleans75 Burpees over the bar100 cal row |
Teams of 3 – equal reps please100 Cal Row75 Burpees over the Bar50 Cleans100 T2B50 Cleans75 Burpees over the bar100 cal row |
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 Overhead squat5x Snatch balance5x Full snatch12min E2MO2M – 6setsB. 3 position snatch1x High hang snatch1x Mid hang snatch1x Full snatch |
9min E3MO3MA. skill warm up -BB only please5x high pulls5x Power snatch5x Overhead squat5x Snatch balance5x Full snatch12min E2MO2M – 6setsB. 3 position snatch1x High hang power snatch1x Mid hang power snatch1x Full Power snatch |
15min AMRAPWorking with a partner complete 1 full round each5x Power snatch 45/3010x lateral bar hops |
15min AMRAPWorking with a partner complete 1 full round each5x GTOH -manageable10x lateral bar hops |
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