CF training program, Squats, week 5 17/7/17 – 23/7/17
Into week 5 of our 6 week squat phase. Read more background about the training plan here.
Week 5 has arrived like a lot of people’s holiday freeze. As you’ll be getting the hang of your squat days, they are are switching round now and your rep numbers are coming down this week. You should be looking back at your lifting from week 2 and looking to add a few KGs. If you’re new to the lifting game ask your coach for advice on your numbers (Anthony also does hair advice and Claudia is great with the weather). We are not looking to crush anyone, we are hunting out good quality movement and building strong, fit human beings.
If you do have any questions regarding your training, scheduling, nutrition, supplements and shoes please ask your coach or drop us a email, we are here to help.
Have fun, stay healthy.
Monday
Back squats / Pull |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
8min-EMOM – 8setsA1 Odd Bulgarian Split squats 3x6el @2010A2 Even hanging shrugs 3×10 (Hollow position)15min minutes to completeB1. Back squats 5×5 @ 4010B2. Weighted pull ups5x5 @ 30X1 |
8min-EMOM – 8setsA1 Odd Bulgarian Split squats 3x6el @2010A2 Even hanging shrugs 3×10 (Hollow position)15min minutes to completeB1. Back squats 5×5 @ 4010B2. Toes down pull ups5x5 @ 30X1 |
20min working in pairs – alt movements6x HSPU12x Box jumps 24/206x Pull ups12x Burpees |
20min working in pairs -alt movements6xPiked press ups -scales12x Box jumps -scaled6x Toes down Pull ups12x Burpees |
Tuesday
Olympic – Snatch |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
8min -E2MO2M -4sets – Build to 30%MX 1rpmA1. 2xHigh pullA2. 2xMuscle snatchA3. 2xPower snatchA4. 2xFull snatchA5. 2xOH squat12min -E2MO2M -6setsB. 6×2+1 High hang, full power snatch10min – E2MO2M- 5 setsC. 5×5 Snatch grip pulls @120% Snatch 1rpm |
8min -E2MO2M -4sets – Build to 30%MX 1rpmA1. 2xHigh pullA2. 2xMuscle snatchA3. 2Power snatchA4. 2xFull snatchA5. 2xOH squat12min -E2MO2M -6setsB. 6×2+1 High hang, full power snatch10min – E2MO2M- 5 setsC. 5×5 Snatch grip pulls @100% Snatch 1rpm |
6 rounds for time20x AKBS40x DU |
6 rounds for time20x RKBS60x Singles or 45seconds |
Wednesday
Front squat / Push |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
8min-EMOM – 8setsA1 Odd. BB zombie squats 4×10 -light BB pleaseA2 Even. DB Cuban rotation and press 4×10-1515min to completeB1. Front squats 5×5 @ 31X1B2. Single arm OH Db press 5×10 ea @30118min – E2MO2M -4setsC1 Single leg mid shin step ups 3x10elC2 Dips 3×10-12 |
8min-EMOM – 8setsA1 Odd. BB zombie squats 4×10 -light BB pleaseA2 Even. DB Cuban rotation and press 4×10-1515min to completeB1. Front squats 5×5 @ 31X1B2. Single arm OH Db press 5×10 ea @30118min – E2MO2M -4setsC1 Single leg mid shin step ups 3x10elC2 toes down dips 3×10-12 |
8min AMRAP20x DB / KB goblet squats – heavy10x sheena stick piked press ups |
8min AMRAP20x DB / KB goblet squats – heavy10x Press ups -scaled |
Thursday – gymnastics
Friday
Olympic – clean |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
8min -E2MO2M -4sets – Build to 30%MX 1rpmA1 2x High pullA2 2x Scarecrow cleanA3 2x Power cleanA4 2x Push jerk12min -E2MO2M -6setsB.6×1+2 above knee, floor power clean12min -E2MO2M -6sets (FORM)C. 6×5-3 Push jerk / Split jerks |
8min -E2MO2M -4sets – BB onlyA1 2x High pullA2 2x Scarecrow cleanA3 2x Power cleanA4 2x Push jerk12min -E2MO2M -6setsB.6×1+2 above knee, floor power clean12min -E2MO2M -6sets (FORM)C. 6×5 Push jerk |
3 rounds for time40x Air squats20x T2B10x Power clean and press @ 60% B |
3 rounds for time40x Air squats20x T2B10x Power clean and press @ manageable (form) |
Saturday
Back squats / Pull |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
8min- to completeA1. Step up 3x10el @3010A2. Alt KB /DB BOR 3x12ea @202016min -to completeB1. Back squats 4x45sec (WxR=load)B2. Chin ups 4xME |
8min- to completeA1. Step up 3x10el @3010A2. Alt KB /DB BOR 3x12ea @202016min -to completeB1. Back squats 4x45sec (WxR=load)B2. Chin ups 4xME |
16min – Working with a partner alt reps E3MO3M run rear alley (end to end to end) start wall balls where you left off.2x wall balls each – ball must not touch the floor4x wall balls6x wall balls8x wall ballsetc |
16min – Working with a partner alt reps E3MO3M run rear alley (end to end to end) start wall balls where you left off.2x wall balls each – ball must not touch the floor4x wall balls6x wall balls8x wall ballsetc |
Sunday
Crossfit Hackney Mashup |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
A. 8min to AMRAP -light10x KB swings10x STOH ea10x KB squats10x Bent over rowsB. 6min EMOM -6sets -warm up for C.3x Deadlifts3x power cleans3x push pressC. Working with a partner alt reps -21/15/9 each21x Deadlifts @45 /30 or heavier21x power cleans21x Push press15x Deadlifts @45 /3015x power cleans15x Push press9x Deadlifts @45 /309x power cleans9x Push press |
A. 8min to AMRAP -light10x KB swings10x STOH ea10x KB squats10x Bent over rowsB. 6min EMOM -6sets -warm up for C.3x Deadlifts3x power cleans3x push pressC. Working with a partner alt reps -21/15/9 each21x Deadlifts @45 /30 or lighter21x power cleans21x Push press15x Deadlifts @45 /3015x power cleans15x Push press9x Deadlifts @45 /309x power cleans9x Push press |
D. 12mins teams 4- Breath and movework to rest -1:1Bike 60 secrest 60 secGTOH 60 sec @ 40/25mxrest 60 sec |
D. 12mins teams 4 Breath and movework to rest -1:1Bike 60 secrest 60 secGTOH 60 sec @ BB onlyrest 60 sec |