CF training program, phase 2, week 6 4/9/17 – 10/9/17
Week 6 of this training phase, Louie, is here. Read more about Louie here.
Week 6 is with us and everybody to seems to be back from their holidays and getting stuck in. There has been a lot of quality work put in over last week and we, your coaching team, are well impressed with the commitment to the sessions and the plan. Keep going. We are still building and nailing home movements and form. Movements, rep ranges and even some WODs are coming around again so you should know how much weight you’ll be needing on the bar, how useful the rest periods are and how great the energy days are.
A few pointers for this weeks program:
When we have a 41X0 tempo indicated on a DE day what we’re looking for is:
4 is the eccentric tempo you are lowering yourself or the weight.
1 is the pause at the bottom of the lowering phase, but maintaining tension.
X this is the magic number in this sequence, pull or push as hard and as FAST as you can, even if you don’t feel you’re moving fast, it’s the mental intent we are looking for.
0 is at the top of the movement with NO pause.
In some of our WODs you will see 5-10** burps. The aim here is to pick a repetition range that you can maintain. This means if you do 5 reps fast then slow down on your 6th, then 5 reps is your rep range – we do not want slow reps we want you to practice moving fast.
It’s going to be a massive week x
Monday
ME Lower |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
8min -E2MO2M -4sets -LightA1. 3x Snatch Press (behind neck)A2. 3x Snatch JerkA3. 3 x OHS6mins – E2MOM- 3 setsB. OHS x 3 @33×110mins-E2MOM – 5setsC. High Hang Power Snatch x 3 medium -NO MISSES15mins to do 5 “working” setsD. Back Squats x 3-5 @3010 |
8min -E2MO2M – 4sets -BB onlyA1. 3x Snatch Press (behind neck)A2. 3x Snatch JerkA3. 3 x OHS- as form allows6mins – E2MOM- 3 setsOHS/ Goblet squat x 3-5 @33×1 Light as form allows10 mins-E2MOM – 5setsHigh Hang Power Snatch x 5 light -NO MISSES15mins to do 5 “working” setsBack Squats x 5-7 @3010 |
5 Rounds for time:20 DB Walking Lunges (Heavy side carry)10 Burpee*Aim to keep it even times per round |
5 Rounds for time:20 DB Walking Lunges (medium side carry)10 Burpee*Aim to keep it even times per round |
Tuesday
DE upper |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
8mins – E2MOM – 4setsA. Push Press + Push Jerk 2+216 mins – E2MOM – 4sets eachODD. Jerk Balance x 3-5Even. Pull Up x 3-5 @ 41×0 (X means as fast as possible) |
8mins – E2MOM – 4setsA. Push Press + Push Jerk 2+216 mins – E2MOM – 4sets eachODD. Power Jerk Balance x 3-5Even. Feet down pull Up x 3-5 @ 41×0 (X means as fast as possible) |
21-15-9Thrusters 30/20Pull UpThen21-15-9Push Press 30/20Ring Row |
21-15-9Thrusters 20/15Ring rowsThen21-15-9Push Press 20/15Bicep curls (controlled) |
Wednesday
Energy |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
16min – Teams of 3 People – YGIG Complete 1 round before partner goesA1. 5 x Hang Clean – medium / heavy unbrokenA2. 5 x KB Snatch / Clean each handA3. 5 x Box Jumps 24/20Rest 5 mins14 mins – YGIG – Teams of 3 People – YGIGB1: Row 250mB2: 5-10** BurpeeB3: 10-15** Kb swing**Aim here is to pick a repation range that you know you can move fast and keep a fast pace.Rest 5 mins9 mins – Teams of 3 People – One each stationC1: Assault Bike x 12/10 CalC2: ME -V- Up / Double CrunchC3: REST |
16min – Teams of 3 People – YGIG Complete 1 round before partner goesA1. 5 x Hang Power Clean -medium unbrokenA2. 5 x KB Clean each handA3. 5 x Box Jumps step downRest 5 min14 mins – YGIG – Teams of 3 People – YGIGB1: Row 250mB2: 5-10** BurpeeB3: 10-15** Kb swing**Aim here is to pick a repation range that you know you can move fast and keep a fast pace.Rest 5 mins9 mins – Teams of 3 People – One each stationC1: Assault Bike x 12/10 CalC2: ME- V- Up / Double CrunchC3: REST |
Thursday – gymnastics
Friday
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
16mins – E2MOM – 4sets eaA1. Bench Press 30* x 6 – mediumA2. Rope Chin Up x 6-815 mins ofB1: OH KB Walk 1or2 30-60 secB2: Press Up Variations 10-15reps |
16 mins – E2MOM – 4sets eaA1. Bench Press 30* x 8 – mediumA2. Single Ring Row x 6-815 mins ofB1: OH KB Walk 1 30-60 secB2: Press Up scales please 10-15reps |
60 Weight Plate GTOH50 Press Ups40 Box Step Ups30 Strict Chin Ups20 OH Walking Lunges10 Curl & Press (w/ weight plate) |
60 Weight Plate GTOH50 Press Ups40 Box Step Ups30 Strict Chin Ups20 OH Walking Lunges10 Curl & Press (w/ weight plate) |
Saturday
DE lower |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
8mins – E2MOM – 4setsA. Power Clean x 3 @ Medium+ NO MISSES8mins – E2MOM – 4setsB. 2 Position Clean x3 @ Medium / Heavy12 mins – EMOM – 12 sets3x Front squat Variations @ Medium |
8mins – E2MOM – 4setsA. Power Clean x 5 @ medium+ NO MISSES8mins – E2MOM – 4setsB. 2 Position Clean x3 @ Medium12mins – EMOM – 12 sets3-6x Front Squat or 6-12 goblet squats @ Medium |
12min -Working in teams 3 follow the leader format AMRAPRow 10/12calsBurpees x10 |
12min -Working in teams 3 follow the leader format AMRAPRow 10/12calsBurpees x10 |
Sunday
Energy |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
10min E2MO2M -5sets10x KB swings10x Press ups10x KB goblet squats10x BOR5 RoundsA1.15 Thrusters 40/20A2.Run 400mRest 2 mins Between Round4 RoundsB1. 20 RKb Swing 24/20B2. Row 400mRest 2 mins Between Round3 Rounds for time:C1. 50m Farmers Carry -Heavy KB/DBC2.25 x Wall Balls |
10min E2MO2M -5sets10x KB swings10x Press ups10x KB goblet squats10x BOR5 RoundsA1.15 Thrusters 20/15A2.Run 400mRest 2 mins Between Round4 RoundsB1. 20 RKb Swing 20/16B2. Row 400mRest 2 mins Between Round3 Rounds for time:C1. 50m Farmers Carry -Heavy KB/DBC2.25 x Wall Balls |