CF training program, Phase 2, week 7, 8/5/17 – 14/5/17
Welcome to week 7 of our second 12 week program of 2017.
This week…
Barbara is coming looking for you in week 7. As well as a good helping of foundation lifting and volume there is a tasty smorgasbord of workouts to keep even the most demanding happy. When we sit down at Momentum’s magic cauldron it’s more often than not the simple looking workouts that prove to be the most demanding. We can over complicate a cup of tea given half a chance but let’s not. Letss just work on form, build consistency and smash intensity.
Love and thrusters x
Monday
Upper body – Push day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
10min – E2MO2M -5 setsA. BB bench press 5×5 @ 310012min EMOM – 12setsODD. Bar dips x10-12Even. DB curl n OH press x12 @101012min EMOM – 12setsODD. BB bench press x10 (50%A)Even. Box jumps – ME |
10min – E2MO2M -5 setsA. BB bench press 5×8 @ 310012min EMOM – 12setsODD. Toes down bar dips x10-12Even. DB curl n OH press x12 @101012min EMOM – 12setsODD. BB bench press x12 (40%A)Even. Step ups – ME |
21-15-9Wall ballsV sit ups |
21-15-9Wall ballsAb matt sit ups |
Tuesday
Olympic – Snatch day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
12min – E2MO2M – 6sets -Light BBA1. 3x Power snatchA2. 3x OHSA3 3x Snatch6min E2MO2M – 3 setsB. 3×3 full snatches 80%1rpm10min EMOM -10sets (60%B)Odd . 3x Power snatch – as form allowsEven. 3x OH squats- as form allows |
12min – E2MO2M – 6sets -BB OnlyA1. 3x Power snatchA2. 3x OHS -as form allowsA3 3x Snatch – as form allows6min E2MO2M – 3 setsB. 3×3 Power snatches 80%1rpm10min EMOM -10sets (60%B)Odd . 3x Power snatch-lightEven. 6x Heavy goblet squats-medium |
10min- working in teams of 3each person rows 12/15 kcals each for max team Kcals in 10mins |
10min- working in teams of 3each person rows 12/15 kcals each for max team Kcals in 10mins |
Wednesday
Lower body squats day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
6min EMOM – 6setsA1. ODD alt lungs 10elA2. EVEN squat to squat jumps 10+108 min E2MO2M – 4 setsB. 1 1/4 back squats 4×10 @3110 @ 40%1rpm5min alt sets with partnerC. Back squats 10reps each -@50%A |
6min EMOM – 6setsA1. ODD alt lungs 10elA2. EVEN squat to squat jumps 10+58 min E2MO2M – 4 setsB. 1 1/4 back squats 4×10 @3110 @ 40%1rpm5min alt sets with partnerC. Back squats 10reps each -@50%A |
8 rounds10x T2B20x AKBS30x DU |
8 rounds10x K2E – Scale20x RKBS30x Singles |
Thursday – gymnastics
Friday
Upper body Pull day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
10min – E2MOM2M – 5setsA. Weighted chin ups 5×3-5 @301115min- EMOM – 15setsB1. Single ring rows 5×12 @ 2010B2. Russian press ups 5×12 @ 2010B3. RKBS 5xME 45sec |
10min – E2MOM2M – 5setsA. Toes down chin ups 4×3-5 @501115min- EMOM – 15setsB1. single ring Rows 5×12 @ 2010B2. Press up (scaled) 5×12 @ 2010B3. RKBS 5x45sec ME |
AFAP21 Thrusters @ 40/309 Burpees15 Thrusters @ 40/3015 Burpees9 Thrusters @ 40/3021 Burpees |
AFAP21 Thrusters @ 30/159 Burpees15 Thrusters @ 30/1515 Burpees9 Thrusters @ 30/1521 Burpees |
Saturday
Olympic lifting clean day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
12min – E2MO2M – 6sets -Light BBA1. 3x Power CleanA2. 3x Push pressA3 3x Clean and press6min E2MO2M – 3 setsB. 3×3 full Cleans 80%1rpm10min EMOM -10sets @60% BOdd. 3x Power CleansEven. 3x Push jerks |
12min – E2MO2M – 6sets -Light BBA1. 3x Power CleanA2. 3x Push pressA3 3x power clean and press6min E2MO2M – 3 setsB. 3×3 Power cleans 80%1rpm10min EMOM -10sets @60% BOdd. 3x Power CleansEven. 3x Push jerks |
5 rounds each AFAP in teams 210x power cleans @45/32.520x Air squats |
5 rounds each AFAP in teams 210x power cleans @ manageable20x Air squats |
Sunday
Lower body Pull day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
6min – EMOM – 6sets (3each leg)A – RFE – BW split squats 3×15 el8min E2MO2M – 4setsB. Sumo DL 5×5 @ 4111 |
6min – EMOM – 6sets (3each leg)A – FFE – BW split squats 3×15 el8min E2MO2M – 4setsB. Sumo DL 5×7 @ 4111 |
Min 0-10Run 2x400mtrs every 5minsMin 10-208 rounds8x squat cleans @40 /30kg MX8x Push press @ 40/ 30kg MXMin 20-30Run 2x400mtrs every 5mins |
Min 0-10Run 2x400mtrs every 5minsMin 10-208 rounds8x squat cleans @ Manageable8x Push press @ ManageableMin 20-30Run 2x400mtrs every 5mins |