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CF training program, Squats, week 4 10/7/17 – 16/7/17

Posted 7th July 2017 by Geoff Stewart

Crossfit

Into week 4 of our 6 week squat phase. Read more background about the training plan here.

This week we are increasing our volume a little with some bigger rep numbers. Your aim and focus this week is to add some extra kilos to the bar from week 1’s numbers (you have all obviously been tracking your numbers right?)

Have fun.

Monday

Front squat / Push

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min- to complete

A1 Low Box Step Up 3 x 8-10el

A2.Parelltte pike press ups 3×10 @4010

15min -to complete

B1. Front squats 5×6-8 Build weight each round

B2.Weighted dips 5×10-12 @3011

8min- to complete

A1 Low Box Step Up 3 x 8-10el

A2.Parelltte press ups 3×10 @4010

15min -to complete

B1. Front squats 5x-8 Build weight each round

B2. Toes down dips 5×12 @3011

20min – alt rounds with partner

10 rounds 2min work 2min rest

20x UB Wall ball buy in each round

ME BB STOH @ 45/30

20min – alt rounds with partner

10 rounds 2min work 2min rest

20x UB Wall ball buy in each round

ME BB STOH @ Manageable

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 2xMuscle snatch

A3 2xPower snatch

A4 2xFull snatch

A5 2xOH squat

12min -E2MO2M -6sets

B. 5×3 High, mid, ground power snatch – build weight each set.

10min – E2MO2M- 5 sets

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

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

A1 2xHigh pull

A2 2xMuscle snatch

A3 2xPower snatch

A4 2xFull snatch

A5 2xOH squat

12min -E2MO2M -6sets

B. 5×3 High, mid, ground power snatch – build weight each set.

10min – E2MO2M- 5 sets

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

12min – repeats

Working with a partner choose:

Running 200mtrs relay style (rear alley)

Bike 20/16Kcasl each

12min – repeats

Working with a partner choose:

Running 200mtrs relay style (rear alley)

Bike 20/16Kcasl each

Wednesday

Back squats / Pull

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min-EMOM – 8sets

A1 Odd FFE Split squats 3x8el @3010

A2 Even hanging shrugs 3×10 (Hollow position)

12min -E90sec -8 sets

B1. Back squats 4×10 @ 4010

B2. Pull ups 4×6-8 @ 30X1

10min – EMOM – 10sets

C1. Odd Box jump up step down x10

C2. Even ring rows 45sec ME

8min-EMOM – 8sets

A1 Odd FFE Split squats 3x8el @3010

A2 Even hanging shrugs 3×10 (Hollow position)

12min -E90sec -8 sets

B1. Back squats 4×10 @ 4010

B2. Pull ups 4×6-8 @ 30X1

10min – EMOM – 10sets

C1. Odd Box jump up step down x10

C2. Even ring rows 45sec ME

3rounds AFAP

6x single arm DB thrusters each arm – Heavy

12x T2B

18x air squats

3rounds AFAP

6x single arm DB thrusters each arm – Heavy

12x K2E – scales

18x 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.6×3 Hang, mid, floor power cleans-build weight each set

10min -E2MO2M -5sets (FORM)

C. 5×4 Push jerk / Split jerks

8min -E2MO2M -4sets -BB only

A1. 2x High pull

A2. 2x Scarecrow clean

A3. 2x Power clean

A4. 2x Push jerk

12min -E2MO2M -6sets

B.6×3 Hang, mid, floor power cleans-build weight each set

10min -E2MO2M -5sets (FORM)

C. 5×3 Push jerk / Split jerks

16min working with a partner alt rounds

10x Pull ups

10x Power clean and press @ 45 / 30 Plus

20x DU

16min working with a partner alt rounds

10x Pull ups- scales

10xPower clean and press – manageable UB

40x singles / 45 seconds

 

Saturday

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.Parelltte press ups 3×10 @4010

15min -to complete

B1. Front squats 5×5 Build weight each round

B2. Negative HSPU 5×4-6 @41X1

8min- to complete

A1 Poliquin Step Up 3 x 8-10

A2.Parelltte press ups 3×10 @4010

15min -to complete

B1. Front squats 5×5 Build weight each round

B2. Negative Pike HSPU 5×4-6 @41X1

20min working in pairs – alt movements

24 KB walking lunges -heavy

12x Box jumps

24 AKB Swings -heavy

12x Burpees

20min working in pairs – alt movements

24 KB walking lunges -medium

12x Box jumps step down -scale height

24 AKB Swings – medium

12x Burpees

 

Sunday

Crossfit Hackney Mashup

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min teams 3- follow the leader

Bike 30sescond s @ 50%

10x walkout to press ups

1x KB complex –

5x RKBS

5x Squats

5x cleans ea

5x push press ea

12min to work up to a 3rpm for the day Power snatch and x12 ring MU any way

“Crowbar”

AMRAP 4:

18 Power Snatch (40/30)

18 Burpee Pull-ups

Max Calorie Row / bike

Rest 3:00

AMRAP 4:

15 Power Snatch (45/35)

15 Burpee Pull-ups

Max Calorie Row / bike

Rest 3:00

AMRAP 4:

12 Power Snatch (50/40)

12 Burpee Pull-ups

Max Calorie Row / bike

12min teams 3- follow the leader

Bike 30sescond s @ 50%

10x walkout to press ups

1x KB complex –

5x RKBS

5x Squats

5x cleans ea

5x push press ea

12min to work up to a 3rpm for the day Power snatch and 12 ring MU / Mini muscle ups

“Crowbar”

AMRAP 4:

18 Power Snatch (30/20)

18 Burpee to target

Max Calorie Row / bike

Rest 3:00

AMRAP 4:

15 Power Snatch (40/25)

15 Burpee to target

Max Calorie Row / bike

Rest 3:00

AMRAP 4:

12 Power Snatch (45/30)

12 Burpee to target

Max Calorie Row / bike