CF training program, Phase 2, week 12, 12/6/17 – 18/6/17
Welcome to the final week of our second 12 week program of 2017.
This week…
Yes it’s finally come around – it’s the final week of this phase and we can wave goodbye to Barbara and wish her well. She has been a tough but fair mistress. We have seen some great gains (traps, glutes, biceps, thighs) all around, lots of good quality lifting and a lot more solidity under the bar and through some tough WODs.
This week we are asking you to dig deep into your functional and Olympic lifts and set yourselves up with some new 3rpm PRs. There is also plenty of material to get stuck into to become even more beach ready.
Wall balls and kisses x
Monday
Olympic lifting clean day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
12min – E2MO2M – 6setsA1. 3x Clean high pullA2. 3x Power cleansA3. 3x Front squatsA4 3x Power jerk
16min – To achieve a your 3rpm for the dayB. Clean and press |
12min – E2MO2M – 6setsA1. 3x Clean high pullA2. 3x Power cleansA3. 3x Front squatsA4 3x Power jerk
16min – E2MO2M – 8 setsB. 8×3 Power clean and press |
12min -working your way up the ladder in 1s and 5s1x power clean and press @75%A5x air squats2x power clean and press10x air squats3x power clean and press15x air squatsETC |
12min -working your way up the ladder in 1s and 5s1x power clean and press @65%A5x air squats2x power clean and press10x air squats3x power clean and press15x air squatsETC |
Tuesday
Lower body Pull day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
12min E2MO2M – 6sets build to a new 3RPMA. Deadlifts 6×3,3,3,3,3,318min EMOM – 18setsMin 1- DB / KB Walking lunges x20Min 2- RKBS x12 – HeavyMin 3- ME burpees |
12min E2MO2M – 6sets build to a new 3RPMA. Deadlifts 6×5,5,3,3,3,318min EMOM – 18setsMin 1- DB / KB Walking lunges x20Min 2- RKBS x12 – MediumMin 3- ME burpees |
Teams 3 -Max distance and T2B in 20mins1.Rowing 250mtrs2.ME K2E (scale) during row3.rest |
Teams 3 -Max distance and T2B in 20mins1.Rowing 250mtrs2.ME K2E (scale) during row3.rest |
Wednesday
Upper body – Push day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
12min – E2MO2M – 6setsA. Bench press 6×5,5,3,3,3,3 build to new 3RPM8min E2MO2M – 4 setsB1. Weighted Rings Dipsx10B2 Weighted Ring lock out ME |
12min – E2MO2M – 6setsA. Bench press 6×5,5,3,3,3,3 build to new 3RPM8min E2MO2M – 4 setsB1.Toes down Dipsx10B2 Dip lock out ME |
10 rounds10x Single arm DB thrusters- Left20 DU10x Single arm DB thrusters -Right20 DU |
10 rounds10x Single arm DB thrusters- Left40 Singles10x Single arm DB thrusters -Right40 Singles |
Thursday – gymnastics
Friday
Olympic – Snatch day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
12min – E2MO2M – 6setsA1. 3x Snatch high pullA2. 3x Power snatchA3. 3x OH squatsA4 3x Snatch balance16min – To achieve a your 3rpm for the dayB. Snatch |
12min – E2MO2M – 6setsA1. 3x Snatch high pullA2. 3x Power snatchA3. 3x OH squatsA4 3x Snatch balance16min -E2MOM – To achieve a your 3rpm for the dayB. 8×3 Power snatch slowly build the weight each set. |
6 rounds rest 1min between rounds5x Power snatchs @ MX 50%B10x UB wall balls – HeavyTime each round please |
6 rounds rest 1min between rounds5x Power snatchs @ MX 50%B10xUB wall ballsTime each round please |
Saturday
Lower body squats day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
8min EMOM – 8setsA1. ODD split squats 12 (6el)A2. EVEN squat to squat jumps 10+512min E2MO2M – 6setsB. Back squats 6×3,3,3,3,3,3,3 build to a new 3rpm |
8min EMOM – 8setsA1. ODD split squats 12 (6el)A2. EVEN squat to squat jumps 10+512min E2MO2M – 6setsB. Back squats 6×3,3,3,3,3,3,3 build to a new 3rpm |
12min With a partner alt rounds10x box Jumps10x single DB /KB GTOH (5each side) -Heavy |
12min With a partner alt rounds10x box Jump up step down10x single DB /KB GTOH (5each side) -light |
Sunday
Upper body Pull day |
|
Strong |
Fit |
10 min warm up – coaches choice |
10 min warm up – coaches choice |
8min – EMOM -8setsC1. Odd- Ring rows x10C2. Even- Hanging shrugs x1012min – E2MOM2M – 6setsB. Weighted Pull ups 6×3 |
8min – EMOM -8setsC1. Odd – Ring rows x10C2. Even- Hanging shrugs x1012min – E2MOM2M – 6setsB. Toes down Pull ups 6×3-5 |
Working in teams 3- relay style1600mtrs run (100mtrs)180 wall balls (10each) 12/91200mtrs run (100mtrs)120 AKBS (10each) 32/24900 mtrs run (100mtrs)60 Burpee pull ups |
Working in teams 3- relay style1600mtrs run (100mtrs)180 wall balls (10each) -medium1200mtrs run (100mtrs)120 RKBS (10each) -medium900 mtrs run (100mtrs)60 Burpee to target |