CF training program, Phase 2, week 4, 2017
Monday
| Lower body squats day | |
| Strong | Fit |
| 10 min warm up – coaches choice | 10 min warm up – coaches choice |
| 10min -E2MO2M – 5sets
A. – Back squats 5×5-7 @ 3010
4min EMOM -4sets B. 30sec ME back squats @ 50% A
9min – E3MO3M – 3sets C1 FFE split squats 3×10-12@3010 C2 Wall balls 3x20UB |
10min -E2MO2M – 5sets
A. – Back squats 5×7-9
4min EMOM -4sets B. 30sec ME back squats @ 50% A
9min – E3MO3M – 3sets C1 FFE split squats 3×12@3010 C2 Wall balls 3x20UB |
| 5 rounds for time
5 Burpee Pull ups 10 HR Press ups 20 Goblet squats |
5 rounds for time
5 Burpee to target 10 Press ups (scaled) 30 Air squats |
Tuesday
| Upper body Pull day | |
| Strong | Fit |
| 10 min warm up – coaches choice | 10 min warm up – coaches choice |
| 12min -E2MO2M – 6sets
A -Pull ups 6×6-8 4010
9min – E3MO3M – 3sets B1 single ring supinated rows 3×122 2020 B2 RKB 3x20UB Heavy |
12min -E2MO2M – 6sets
A -Toes down Pull ups 6×6-8 4010
9min – E3MO3M – 3sets B1 single ring supinated rows 3×15 2020 B2 RKB 3x20UB Medium |
| 20min- teams 3
Row 2000mtrs max 200mtrs each Then AMRAP 90 alt box jump step downs 90 single arm DB/ KB thrusters max 5 each |
20min- teams 3
Row 2000mtrs max 200mtrs each Then AMRAP 90 alt step ups 90 single arm DB/ KB thrusters max 5 each |
Wednesday
| Olympic lifting clean day | |
| Strong | Fit |
| 10 min warm up – coaches choice | 10 min warm up – coaches choice |
| 9min E3MO3M-3sets
A. skill warm up -light BB please 5x high pulls 5x Power clean 5x front squst 5x jerks 5x Clean n jerks
12min E2MO2M -6sets B. Squat cleans 6×3-5 – increase weigtht each set
15min EMOM – 1 bar Min 1. 5x power cleans @60%B Min 2. 5x push jerks Min3. 5x Thrusters |
9min E3MO3M-3sets
A. skill warm up -light BB please 5x high pulls 5x Power clean 5x front squst 5x jerks 5x Clean n jerks
12min E2MO2M -6sets B.Squat cleans 6×3-5 – increase weigtht each set
12min EMOM Min 1. 5x power cleans @50%B Min 2. 5x push jerks Min3. 5x Thrusters |
Thursday – gymnastics
Friday
| Lower body Pull day | |
| Strong | Fit |
| 10 min warm up – coaches choice | 10 min warm up – coaches choice |
| 10min E2MO2M – 5 sets
A – Deadlifts 5×5 @ 3010 60-70%
9min E3MO3M – 3 sets B1 KB 1lg forward and rev lunge 3x12el @2020 B2 KB RDL 3×10 @3101 |
10min E2MO2M – 5 sets
A – Deadlifts 5×7 @ 3010 60-70%
9min E3MO3M – 3 sets B1 BW 1lg forward and rev lunge 3x15el @2020 B2 KB RDL 3×15 @3101 |
| Bullseye
16min EMOM -teams 4 Min 1. 15 Sumo Deadlift High-pulls 45/30 Min 2 – 15 UB Wallballs 9/7 Min 3 – Max Calorie Row Min 4 – Rest |
Bullseye
16min EMOM -teams 4 Min 1. 15 KB Sumo Deadlift High-pulls 24/16 Min 2 – 15 Wallballs 9/7 Min 3 – Max Calorie Row Min 4 – Rest |
Saturday
|
Upper body – Push day |
|
| Strong | Fit |
| 10 min warm up – coaches choice | 10 min warm up – coaches choice |
| 10min E2MO2M – 5 sets
A – Seated OH press 5×5 @3010
9mins -E3MO3M -3 sets B1 Dips 3×8-10 B2 laterial raises 3×12-15 B3 BB curls 3×12-15 |
10min E2MO2M – 5 sets
A – Seated OH press 5×5 @3010
9mins -E3MO3M -3 sets B1 Dips 3×8-10 B2 laterial raises 3×12-15 B3 BB curls 3×12-15 |
| 24-20-16-12-8-4 reps for time of:
Alt DB GTOH -Heavy T2B |
24-20-16-12-8-4 reps for time of:
Alt DB GTOH -light V sit ups |
Sunday
| Olympic – Snatch day | |
| Strong | Fit |
| 10 min warm up – coaches choice | 10 min warm up – coaches choice |
| 9min E3MO3M
A. skill warm up -light BB please 5x high pulls 5x Power snatch 5x Over head squat 5x Snatch balance 5x Full snatch
12min E2MO2M – 6sets B. Squat snatch 6×3-5 – increase weight each set
C. 12min EMOM alt ODD 5x high hang power Snatch @70%B Even 5x OHS |
9min E3MO3M
A. skill warm up – BB only please 5x high pulls 5x Power snatch 5x Over head squat 5x Snatch balance 5x Full snatch
12min E2MO2M – 6sets B. Power snatch 6×3-5 – increase weight each set
C. 12min EMOM alt ODD 5x high hang power Snatch @50%B Even 10x KB goblet squats – Heavy |
| Run 800 mtrs AFAP | Run 800 mtrs AFAP |