CF training program, Phase 2, week 4, 17/4/17 – 23/4/17
Posted 14th April 2017 by Geoff Stewart
Welcome to week 4 of our second 12 week program of 2017.
This week…
It’s time to work off the Easter chocolate and dig deep into week 4 of Barbara – she has got some nice little numbers for you and a few surprises this week. Next week she’ll be changing it around a bit folks so get your gains…
Monday
Lower body squats day
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Strong
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Fit
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10 min warm up – coaches choice
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10 min warm up – coaches choice
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10min -E2MO2M – 5sets
A. – Back squats 5×5-7 @ 3010
4min EMOM -4sets
B. 4x30sec ME back squats @ 50% A
9min – E3MO3M – 3sets
C1 FFE split squats 3×12 @3010
C2 Wall balls 3×20 UB
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10min -E2MO2M – 5sets
A. – Back squats 5×7-9 @ 3010
4min EMOM -4sets
B. 4x30sec ME back squats @ 50% A
9min – E3MO3M – 3sets
C1 FFE split squats 3×12 @3010
C2 Wall balls 3×20 UB
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5 rounds for time
5 Burpee Pull ups
10 HR Press ups
20 Goblet squats
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5 rounds for time
5 Burpee to target
10 Press ups (scaled)
30 Air squats
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Tuesday
Upper body Pull day
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Strong
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Fit
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10 min warm up – coaches choice
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10 min warm up – coaches choice
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12min -E2MO2M – 6sets
A -Pull ups 6×6-8 4010
9min – E3MO3M – 3sets
B1 single ring supinated rows 3×12 @2020
B2 RKB 3x20UB Heavy
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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
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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
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20min- teams 3
Row 2000mtrs – max 200mtrs each
Then AMRAP
90 alt step ups
90 single arm DB/ KB thrusters max 5 each
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Wednesday
Olympic lifting clean day
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Strong
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Fit
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10 min warm up – coaches choice
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10 min warm up – coaches choice
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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 (no missed reps)
15min EMOM – 1 bar
Min 1. 5x power cleans @60%+B
Min 2. 5x push jerks
Min3. 5x Thrusters
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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.Power cleans 6×3-5 – increase weigtht each set
12min EMOM- 1 bar
Min 1. 5x power cleans @50%B
Min 2. 5x push jerks
Min3. 5x Thrusters
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Thursday – gymnastics
Friday
Lower body Pull day
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Strong
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Fit
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10 min warm up – coaches choice
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10 min warm up – coaches choice
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10min E2MO2M – 5 sets
A – Deadlifts 5×5 @ 3010 70-75%
9min E3MO3M – 3 sets
B1 KB 1lg forward and rev lunge 3x12el @2020
B2 KB RDL 3×10 @3101
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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
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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
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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
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Saturday
Upper body – Push day
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Strong
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Fit
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10 min warm up – coaches choice
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10 min warm up – coaches choice
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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
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10min E2MO2M – 5 sets
A – Seated OH press 5×7 @3010
9mins -E3MO3M -3 sets
B1 Toes down Dips 3×10
B2 laterial raises 3×15
B3 BB curls 3×15
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24-20-16-12-8-4 reps for time of:
Alt DB GTOH -Heavy
T2B (scale)
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24-20-16-12-8-4 reps for time of:
Alt DB GTOH -light
V sit ups (scale)
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Sunday
Olympic – Snatch day
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Strong
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Fit
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10 min warm up – coaches choice
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10 min warm up – coaches choice
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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 (no missed reps)
C. 12min EMOM alt
ODD 5x high hang power Snatch @70%B
Even 5x OHS
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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
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Run 800 mtrs AFAP
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Run 800 mtrs AFAP
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