Sort by tags

CF training program, Squats, week 5 17/7/17 – 23/7/17

Posted 16th July 2017 by Geoff Stewart

Crossfit

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 – 8sets

A1 Odd Bulgarian Split squats 3x6el @2010

A2 Even hanging shrugs 3×10 (Hollow position)

15min minutes to complete

B1. Back squats 5×5 @ 4010

B2. Weighted pull ups5x5 @ 30X1

8min-EMOM – 8sets

A1 Odd Bulgarian Split squats 3x6el @2010

A2 Even hanging shrugs 3×10 (Hollow position)

15min minutes to complete

B1. Back squats 5×5 @ 4010

B2. Toes down pull ups5x5 @ 30X1

20min working in pairs – alt movements

6x HSPU

12x Box jumps 24/20

6x Pull ups

12x Burpees

20min working in pairs -alt movements

6xPiked press ups -scales

12x Box jumps -scaled

6x Toes down Pull ups

12x Burpees

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. 6×2+1 High hang, full power snatch

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. 2Power snatch

A4. 2xFull snatch

A5. 2xOH squat

12min -E2MO2M -6sets

B. 6×2+1 High hang, full power snatch

10min – E2MO2M- 5 sets

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

6 rounds for time

20x AKBS

40x DU

6 rounds for time

20x RKBS

60x Singles or 45seconds

Wednesday

Front squat / Push

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min-EMOM – 8sets

A1 Odd. BB zombie squats 4×10 -light BB please

A2 Even. DB Cuban rotation and press 4×10-15

15min to complete

B1. Front squats 5×5 @ 31X1

B2. Single arm OH Db press 5×10 ea @3011

8min – E2MO2M -4sets

C1 Single leg mid shin step ups 3x10el

C2 Dips 3×10-12

8min-EMOM – 8sets

A1 Odd. BB zombie squats 4×10 -light BB please

A2 Even. DB Cuban rotation and press 4×10-15

15min to complete

B1. Front squats 5×5 @ 31X1

B2. Single arm OH Db press 5×10 ea @3011

8min – E2MO2M -4sets

C1 Single leg mid shin step ups 3x10el

C2 toes down dips 3×10-12

8min AMRAP

20x DB / KB goblet squats – heavy

10x sheena stick piked press ups

8min AMRAP

20x DB / KB goblet squats – heavy

10x 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 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

12min -E2MO2M -6sets (FORM)

C. 6×5-3 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.6×1+2 above knee, floor power clean

12min -E2MO2M -6sets (FORM)

C. 6×5 Push jerk

3 rounds for time

40x Air squats

20x T2B

10x Power clean and press @ 60% B

3 rounds for time

40x Air squats

20x T2B

10x Power clean and press @ manageable (form)

 

Saturday

Back squats / Pull

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min- to complete

A1. Step up 3x10el @3010

A2. Alt KB /DB BOR 3x12ea @2020

16min -to complete

B1. Back squats 4x45sec (WxR=load)

B2. Chin ups 4xME

8min- to complete

A1. Step up 3x10el @3010

A2. Alt KB /DB BOR 3x12ea @2020

16min -to complete

B1. 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 floor

4x wall balls

6x wall balls

8x wall balls

etc

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 floor

4x wall balls

6x wall balls

8x wall balls

etc

 

Sunday

Crossfit Hackney Mashup

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

A. 8min to AMRAP -light

10x KB swings

10x STOH ea

10x KB squats

10x Bent over rows

B. 6min EMOM -6sets -warm up for C.

3x Deadlifts

3x power cleans

3x push press

C. Working with a partner alt reps -21/15/9 each

21x Deadlifts @45 /30 or heavier

21x power cleans

21x Push press

15x Deadlifts @45 /30

15x power cleans

15x Push press

9x Deadlifts @45 /30

9x power cleans

9x Push press

A. 8min to AMRAP -light

10x KB swings

10x STOH ea

10x KB squats

10x Bent over rows

B. 6min EMOM -6sets -warm up for C.

3x Deadlifts

3x power cleans

3x push press

C. Working with a partner alt reps -21/15/9 each

21x Deadlifts @45 /30 or lighter

21x power cleans

21x Push press

15x Deadlifts @45 /30

15x power cleans

15x Push press

9x Deadlifts @45 /30

9x power cleans

9x Push press

D. 12mins teams 4- Breath and move

work to rest -1:1

Bike 60 sec

rest 60 sec

GTOH 60 sec @ 40/25mx

rest 60 sec

D. 12mins teams 4 Breath and move

work to rest -1:1

Bike 60 sec

rest 60 sec

GTOH 60 sec @ BB only

rest 60 sec