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CF training program, Squats, week 6 24/7/17 – 30/7/17

Posted 21st July 2017 by Geoff Stewart

Crossfit
Week 6 of our 6 week squat phase.

Week 6 is upon us quicker than the next episode of Game of Thrones. It’s time to test out how far you have come over the last 6 weeks on your front and back squats as well as that beautiful benchmark WOD “Karen”.

We often get asked by members who have been with us for a while and have been through a number of training phases why they make such big leads in lifting numbers when they first started but these slow down over time? It’s called the law of diminished returns (many of you might recognise it as an economic sound bite) but it holds true for training circles as well. In your early years you make big jumps as your body adapts to the training stimuli. These jumps diminish as your body adapts to the stimuli and reaches its natural levels of performance. This is where the beauty of programming comes in and why we change things around. One of the key markers of CF and GPP training is that your performance markers cover a wide spectrum from basic lifts to mono structural to WOD times, and these may increase and decrease in inverse proportion to each other.  So remember, if some numbers aren’t going up in the way you want on some things they will be flying up on others -you’re always making gains.

So lift hard, look for those extra KGs and reps, any gain is a gain. We are re-testing Karen on Saturday so you know how it goes, you know how it feels.

Have fun, stay healthy.

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.Parelltte Russian press ups 3×10 @4010

15min -to complete

B1. Front squats 6×3 Build weight each round – New PB please

B2. Incline DB press 6×6 @3011

8min- to complete

A1 Poliquin Step Up 3 x 8-10

A2.Parelltte press ups 3×10 @4010

15min -to complete

B1. Front squats 6×3 Build weight each round -FORM FORM FORM

B2. Incline DB press 6×10 @3011

18min – 6 rounds 1min work 2min rest

ME Wall balls -record numbers each round (25+ each round is the magic number)

18min -6 rounds 1min work 2min rest

ME Wall balls -record numbers each round

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. 6×3 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. 6×3 power snatch – build weight each set – FORM

10min – E2MO2M- 5 sets

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

14min-Working with a partner alt rounds

6x Power snatches @ 60% B

60 DU or 60seconds

14min-Working with a partner alt rounds

6x Power snatches- manageable

60 singles or 60seconds

Wednesday

Back squats / Pull

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8min- to complete

A1. RFE Bulgarian Split squats 3×8 @3010

A2. Banded pulls 3×16 @2020

16min -to complete

B1. Back squats 6×3

B2. Weighted pull ups 6×3

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 3×16 @2020

16min -to complete

B1. Back squats 6×3-6 @ -FORM

B2. Pull ups 6xME (scale)

10min – EMOM – 10sets

C1. Odd Box jump up step down x10

C2. Even ring rows 45sec ME

4x3min rounds

1×8 Thrusters @50/35

1×16 air squats

Record times for each round please

4x3min rounds

1×8 Thrusters @manageable

1×16 air squats

Record times for each round please


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 –to complete

B.6×3 power clean -build weight each set

12min -E2MO2M -6sets (FORM)

C. 6×3 Push jerk / Split jerks

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.6×3-6 power clean -build weight each set

12min -E2MO2M -6sets (FORM)

C. 6×3 Push jerk

12min working in teams 3 – repeats

Bike 16 /12 kcals

Max distance covered by team

12min working in teams 3 – repeats

Bike 16 /12 kcals

Max distance covered by team

 

Saturday

Front squat / Push

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min- to complete

A1 RFE split squats 4 x 8-10el BW

A2. Turkish Get Up 4 x 4es

16min -to complete

B1. Front squats 5x45sec (weightxreps=total)

B2. Single arm OH DB/KB press 5×8 ea @3011

12min- to complete

A1 FFE split squats 4 x 8-10el BW

A2. Turkish Get Up 4 x 4es

16min -to complete

B1. Front squats 5x45sec 

(weightxreps=total)

B2. Single arm OH DB/KB press 5×8 ea @3011

WOD testing day – Teams YGIG format

“KAREN”

150 wall balls for time

 

 

WOD testing day – Teams YGIG format

“KAREN”

150 wall balls for time

 

 

 

Sunday

Crossfit Hackney Mashup

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

8mins – NO RUSH

A1. 10elx walking lunges with MB

A2. 10x wall balls

A3. 5 walk outs

20min – BB conditioning-10x2min rounds

6xPower clean – Managle adjust weight through sets as needed

3xfront squat

5min Window

Bike / Rower -30/25kcals

ME Burpees

Rest 2mins

5min AMRAP

30x Burpees

ME kcals on Bike / Rower

8mins – NO RUSH

A1. 10elx walking lunges with MB

A2. 10x wall balls

A3. 5 walk outs

20min – BB conditioning-10x2min rounds

6xPower clean – Managle adjust weight through sets as needed

3xfront squat or 9 Goblet squats

5min window

Bike / Rower -30/25kcals

ME Burpees

Rest 2mins

5min AMRAP

30x Burpees

ME kcals on Bike / Rower