CF training program, Squats, week 4 10/7/17 – 16/7/17
Posted 7th July 2017 by Geoff Stewart
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
|
|
|