CF training program, phase 3, week 5 – 30/10/17 – 5/11/17
Welcome to Week 5 of this monostructural training phase. Read more about it.
Week 5 is with us and we seem to be getting good at this pacing stuff. Just because you’re pacing and learning your anaerobic threshold, doesn’t mean your days should be easy. We ain’t very good at programming easy workouts – you got to put some hard work in. If you feel you’re cruising and you’ve got your tempo set, this is the week to push through and ask yourself a few more questions.
A new gauge on how hard we are working is the amount of condensation we seem to be generating on the new doors…. No penis drawings on the glass please.
Deep breath x
Monday
Lower / Snatch |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
12min EMOM -build weight with formA. Snatch warm up / ComplexSnatch grip paused DL @ knee x1Snatch high pull x1Snatch x1OHS x18min – E2MOM -4setsB. Cluster Snatches 2+1 @ 75%+8min E2MOM -4 setsC. Back squats 4×6,6,6, ME (21X1) @70%21min teams 3 -follow the leaderP1. Bike 3minP2. Thrusters x5 @ 40/30 rest 15sec after each 5 repsP3. Rest |
A. Snatch warm up / ComplexSnatch grip paused DL @ knee x1Snatch high pull x1Power snatch x1OHS x1 -as form8min – E2MOM -4setsB. Power snatches x3 @ 70%+8min E2MOM -4 setsC. Back squats 4×6,6,6, ME (21X1) @70%21min teams 3 -follow the leaderP1. Bike 3min – steady pace pleaseP2. Thrusters x5 @ 40/30 rest 15sec after each 5 repsP3. Rest |
Tuesday
Upper / Push |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
12mins E2MOM -6setsA. Odd. OH press / push press 3×3+3@30X0B. Even. Pull ups 3xMEPart B: 10mins ofC1: HSPU x5-10 or x5 (5sec eccentrics)C2: Horizontal ring rows with weight x10-1530 Minute AMRAP50x step ups (25el) @BW25x STOH @40/25 or KB50x DU25x SDHP @40/25 or KB50x rev Lunges (25el) @BW25x BOR @40/25 or KBRun 400mtrs* Chip away at this one stick to a plan keep your rest period short and effective. |
12mins E2MOM -6setsA. Odd. OH press / push press 3×3+3@30X0B. Even. Toes down pull ups 3×10-12Part B: 10mins ofC1: Piked HSPU x5-10 or x5 (5sec eccentrics)C2: Horizontal ring rows x10-1530 Minute AMRAP50x step ups (25el) @BW25x STOH -light100x singles25x SDHP -light50x rev Lunges (25el) @BW25x BOR -lightRun 400mtrs* Chip away at this one stick to a plan keep your rest period short |
Wednesday
Energy |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
10min YGIG – exercises5x Power cleans5x squat cleans5x ThrustersBuild weight through sets -NOT to heavy should be UB.4 rounds Working with your partner5x power cleans – Heavy UBBike 20/16 calsrest 3mins4 rounds Working with your partner5x Squat cleans – Heavy UBBurpees 15rest 3mins4 rounds Working with your partner5x Thrusters- Heavy UBRowing 15 / 12 |
10min YGIG – exercises5x Power cleans5x squat cleans5x ThrustersBuild weight through sets -NOT to heavy should be UB.4 rounds Working with your partner5x power cleans – Medium UBBike 20/16 calsrest 3mins4 rounds Working with your partner5x Squat cleans – Medium UBBurpees 15rest 3mins4 rounds Working with your partner5x Thrusters- Medium UBRowing 15 / 12 |
Thursday – gymnastics
Friday
Upper / pull |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
12 min -E2MO2M -6setsOdd. Weighted chin ups 6,6,6,4,4,4Even: Flat bench press 6 x 6,6,6,4,4,4 @101010Mins of:B1: Rev grip ring rows 12-15B2: Dips 12-1510x2min windows alt 2min stationsBike or Row for distance 80%effort4xHSPU8xPull ups12x wall balls* on the bike and row make it a good steady pace on the exercise the aim is as UB as possible (note times each round please) |
12 min -E2MO2M -6setsOdd. Chin ups MEEven: Flat 1 1/4 bench press 6 x 6 @101010Mins of:B1: Rev ring rows 12-15B2: Press ups 12-1510x2min windows alt 2min stationsBike or Row for distance 80%effort4xPiked HSPU8x Negative Pull ups12x wall balls* on the bike and row make it a good steady pace on the exercise the aim is as UB as possible (note times each round please) |
Saturday
Lower / cleans |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
8min EMOM – Build weight through setsClean warm upClean high pull x1High hang power clean x1Clean x1Push jerk / split jerk x112 mins E2MOM – 6setsClean x3 -build weight through setsWarpath800 Meter Run8 Rounds “The Chief”400 Meter Run6 Rounds “The Chief”200 Meter Run4 Rounds “The Chief”100 Meter Run2 Rounds “The Chief”“The Chief”3 Power Cleans 60/456 Push-ups9 Air Squats |
8min EMOM – Build weight through setsClean warm upClean high pull x1High hang power clean x1Clean x1Push jerk x112 mins E2MOM – 6setsPower clean x3 -build weight through setsWarpath800 Meter Run8 Rounds “The Chief”400 Meter Run6 Rounds “The Chief”200 Meter Run4 Rounds “The Chief”100 Meter Run2 Rounds “The Chief”“The Chief”3 Power Cleans 60/456 Push-ups9 Air Squats |
Sunday
Energy |
|
Strong |
Fit |
Warm up 5mins Mobility |
Warm up 5mins Mobility |
8min E2MOM12x RKB swings6x Clean n press ea12x KB squats4 rounds20x Box jumps20xT2B20x KB squats20x Pull ups20x KB Alt lunges 10el100 DUrest 2min* Set yourself up at a good steady pace make sure you don’t red line so you can maintain a pace. |
8min E2MOM12x RKB swings6x Clean n press ea12x KB squats4 rounds20x Box jumps20xT2B -Scales20x KB squats20x Ring rows20x KB Alt lunges 10el100 DUrest 2min* Set yourself up at a good steady pace make sure you don’t red line so you can maintain a pace. |