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CF training program, Squats, week 2. 26/6/17 – 2/7/17

Posted 23rd June 2017 by Geoff Stewart

Crossfit

Into week 2 of our 6 week squat phase.

Read more background about the training plan here.

So the weather was hot and the training was even hotter in week 1 and it isn’t going to ease up in week 2. We are switching our squats around this week: you’ll have the pleasure of front squatting twice this week and back squatting once, the rep numbers are coming down so those weights should be moving up (only as far as great form permits). We have again got a good mix of olympic lifting, pushing and pulling exercises, a NEW gymnastics program as well as a smorgasboard of WODs to keep you smiling.

Enjoy, work hard and squat.

Monday

Front squat / Push

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min- to complete

A1 Poliquin Step Up 3 x 8-10

A2. Press ups 3×10 @4010

15min -to complete

B1. Front squats 4×6 @ 31×1

B2. Incline DB press 4x12ea @3011

10min – EMOM -10sets

C1. Odd KB/ DB goblet squats x20 -Heavy

C2. Even ME Ring / FLR lockout

8min- to complete

A1 Poliquin Step Up 3 x 8-10

A2. Scaled Press ups 3×8 @4010

15min -to complete

B1. Front squats 4×8 @ 31×1

B2. Incline DB press 4x12ea @3011

10min – EMOM -10sets

C1. Odd KB/ DB goblet squats x15 -Medium

C2. Even FLR lockout

15min – E3MO3M – 5 rounds AFAP

20x wall balls

40x DU

Timed rounds please.

15min – E3MO3M – 5 rounds AFAP

20x wall balls

60xSingles or 60seconds

Timed rounds please.

Tuesday

 

Olympic – Snatch

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min -E2MO2M -4sets – Build to 30%MX 1rpm

A1 2xHigh pull

A2 2x Muscle snatch

A3 2x Power snatch

A4 2x Full snatch

A5 2x OH squat

12min -E2MO2M -6sets

B. 6×1+1+1 High hang, mid hang, floor power snatch

10min – E2MO2M- 5 sets

C. 5×5 Snatch grip pulls @120% Snatch 1rpm

8min -E2MO2M -4sets – BB only

A1 2xHigh pull

A2 2x Muscle snatch

A3 2x Power snatch

A4 2x Full snatch

A5 2x OH squat

12min -E2MO2M -6sets

B. 6×1+1+1 High hang, mid hang, floor power snatch

10min – E2MO2M- 5 sets

C. 5×5 Snatch grip pulls @100% Snatch 1rpm

3 rounds each -working in teams 3 -follow the leader (when rower is clear)

1. Rows 21/15kcals

2. 15x Power snatches @40/25kg MX

3. 9x pull ups

3 rounds each -working in teams 3 -follow the leader (when rower is clear)

1. Rows 21 / 15kcals

2. 15x Power snatches @30/20kg MX

3. 9x ring rows

Wednesday

Back squats / Pull

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min- to complete

A1. FFE Split squats 3×8 @3010

A2. Banded pulls 3×15 @2020

16min -to complete

B1. Back squats 5×5 @ 4010

B2. Weighted pull ups 5×5 @ 30X1

10min – EMOM – 10sets

C1. Odd Box jump up step down x10

C2. Even ring rows 45sec ME

8min- to complete

A1. FFE Split squats 3×8 @3010

A2. Banded pulls 3×15 @2020

16min -to complete

B1. Back squats 5×5 @ 4010

B2. Toe down pull ups 5×5 @ 30X1

10min – EMOM – 10sets

C1. Odd Box jump up step down x6

C2. Even ring rows 45sec ME

10min-AMRAP-

6x BB STOH @60 /45kg

24x air squats

10min-AMRAP-

6x BB STOH @ Manageable

24x air squats


Thursday – gymnastics

 

Friday

Olympic – clean

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min -E2MO2M -4sets – Build to 30%MX 1rpm

A1 2x High pull

A2 2x Scarecrow clean

A3 2x Power clean

A4 2x Push jerk

12min -E2MO2M -6sets

B.6×1+2 above knee, floor power clean

10min -E2MO2M -5sets (FORM)

C. 5×5 Push jerk / Split jerks

8min -E2MO2M -4sets – Build to 30%MX 1rpm

A1 2xHigh pull

A2 2x Scarecrow clean

A3 2x Power clean

A4 2x Push jerk

12min -E2MO2M -6sets

B.6×1+2 above knee, floor power clean

10min -E2MO2M -5sets (FORM)

C. 5×5 Push jerk

90-60-30 Alt with partner 5rpsmax each

90x Deadlifts @45/30 (or heavier)

90x Clean and jerks 45/30 (or heavier)

90xburpee

60x Deadlifts

60x Clean and jerks

60xburpee

30x Deadlifts

30x Clean and jerks

30xburpee

90-60-30 Alt with partner 5rpsmax each

90x Deadlifts @45/30

90x Clean and jerks 45/30

90xburpee

60x Deadlifts

60x Clean and jerks

60xburpee

30x Deadlifts

30x Clean and jerks

30xburpee

 

Saturday

Front squat / Push

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min- to complete

A1 REF split squats 4 x 8-10el BW

A2. Turkish Get Up 4 x 3-4ea

16min -to complete

B1. Front squats 5×5 @ 31X1

B2. Single arm OH DB/KB press 5x8ea @3001

12min- to complete

A1 REF split squats 4 x 8-10el BW

A2. Turkish Get Up 4 x 3-4ea

16min -to complete

B1. Front squats 5×5 @ 41X1

B2. Single arm OH KB press 5x8ea @3001

24min -working in teams 4.

P1 60sec ME bike (distance)

P2 rest

P3 60sec ME alt DB GTOH -22.5 /15kg

P4 rest

24min -working in teams 4.

P1 60sec ME bike (distance)

 

P2 rest

P3 60sec ME alt DB GTOH -light

P4 rest

 

Sunday

Crossfit Hackney Mashup

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

A. 8min to AMRAP -light

10x KB swings

10x STOHvea

10x walking lunges -el

10x knee raises

B. 8min AMRAP alt movements with partner

9x power clean @45 /30

3x Burpee

C. 8min AMRAP alt movements with partner

6x power cleans @ 60/45

6x Burpee

D. 8 min AMRAP alt movements with partner

3x Power cleans @ 75/ 60

9x burpees

E. 8min AMRAP -heavier

10x KB swings

10x STOH ea

10x walking lunges el

10x T2B

A. 8min to AMRAP -light

10x KB swings

10x STOH ea

10x walking lunges -el

10x knee raises

B. 8min AMRAP alt movements with partner

9x power clean @ light

3x Burpee

C. 8min AMRAP alt movements with partner

6x power cleans @ manageable

6x Burpee

D. 8 min AMRAP alt movements with partner

3x Power cleans @ heavy

9x burpees

E. 8min AMRAP -heavier

10x KB swings

10x STOH ea

10x walking lunges el

10x K2E scales