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CF training program, phase 3, week 5 – 30/10/17 – 5/11/17

Posted 27th October 2017 by Geoff Stewart

Crossfit

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 form

A. Snatch warm up / Complex

Snatch grip paused DL @ knee x1

Snatch high pull x1

Snatch x1

OHS x1

8min – E2MOM -4sets

B. Cluster Snatches 2+1 @ 75%+

8min E2MOM -4 sets

C. Back squats 4×6,6,6, ME (21X1) @70%

21min teams 3 -follow the leader

P1. Bike 3min

P2. Thrusters x5 @ 40/30 rest 15sec after each 5 reps

P3. Rest

A. Snatch warm up / Complex

Snatch grip paused DL @ knee x1

Snatch high pull x1

 Power snatch x1

OHS x1 -as form

8min – E2MOM -4sets

B. Power snatches x3 @ 70%+

8min E2MOM -4 sets

C. Back squats 4×6,6,6, ME (21X1) @70%

21min teams 3 -follow the leader

P1. Bike 3min –  steady pace please

P2. Thrusters x5 @ 40/30 rest 15sec after each 5 reps

P3. Rest

Tuesday

 

Upper / Push

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12mins E2MOM -6sets

A. Odd. OH press / push press 3×[email protected]

B. Even. Pull ups 3xME

Part B: 10mins of

C1:  HSPU x5-10 or x5 (5sec eccentrics)

C2: Horizontal ring rows with weight x10-15

30 Minute AMRAP

50x step ups (25el) @BW

25x STOH @40/25 or KB

50x DU

25x SDHP @40/25 or KB

50x rev Lunges (25el) @BW

25x BOR @40/25 or KB

Run 400mtrs

* Chip away at this one stick to a plan keep your rest period short and effective.

12mins E2MOM -6sets

A. Odd. OH press / push press 3×[email protected]

B. Even. Toes down pull ups 3×10-12

Part B: 10mins of

C1:  Piked HSPU x5-10 or x5 (5sec eccentrics)

C2: Horizontal ring rows x10-15

30 Minute AMRAP

50x step ups (25el) @BW

25x STOH -light

100x singles

25x SDHP -light

50x rev Lunges (25el) @BW

25x BOR -light

Run 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 – exercises

5x Power cleans

5x squat cleans

5x Thrusters

Build weight through sets -NOT to heavy should be UB.

4 rounds Working with your partner

5x power cleans – Heavy UB

Bike 20/16 cals

rest 3mins

4 rounds Working with your partner

5x Squat cleans – Heavy UB

Burpees 15

rest 3mins

4 rounds Working with your partner

5x Thrusters- Heavy UB

Rowing 15 / 12

10min YGIG – exercises

5x Power cleans

5x squat cleans

5x Thrusters

Build weight through sets -NOT to heavy should be UB.

4 rounds Working with your partner

5x power cleans – Medium UB

Bike 20/16 cals

rest 3mins

4 rounds Working with your partner

5x Squat cleans – Medium UB

Burpees 15

rest 3mins

4 rounds Working with your partner

5x Thrusters- Medium UB

Rowing 15 / 12


Thursday – gymnastics

 

Friday

Upper / pull

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12 min -E2MO2M -6sets

Odd. Weighted chin ups 6,6,6,4,4,4

Even: Flat bench press 6 x 6,6,6,4,4,4 @1010

10Mins of:

B1: Rev grip ring rows 12-15

B2: Dips 12-15

10x2min windows alt 2min stations

Bike or Row for distance 80%effort

4xHSPU

8xPull ups

12x 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 -6sets

Odd. Chin ups ME 

Even: Flat 1 1/4 bench press 6 x 6 @1010

10Mins of:

B1: Rev ring rows 12-15

B2:  Press ups 12-15

10x2min windows alt 2min stations

Bike or Row for distance 80%effort

4xPiked HSPU

8x Negative Pull ups

12x 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 sets

Clean warm up

Clean high pull x1

High hang power clean x1

Clean x1

Push jerk / split jerk x1

12 mins E2MOM – 6sets

Clean x3 -build weight through sets

Warpath

800 Meter Run

8 Rounds “The Chief”

400 Meter Run

6 Rounds “The Chief”

200 Meter Run

4 Rounds “The Chief”

100 Meter Run

2 Rounds “The Chief”

“The Chief”

3 Power Cleans 60/45

6 Push-ups

9 Air Squats

8min EMOM – Build weight through sets

Clean warm up

Clean high pull x1

High hang power clean x1

Clean x1

Push jerk x1

12 mins E2MOM – 6sets

Power clean x3 -build weight through sets

Warpath

800 Meter Run

8 Rounds “The Chief”

400 Meter Run

6 Rounds “The Chief”

200 Meter Run

4 Rounds “The Chief”

100 Meter Run

2 Rounds “The Chief”

“The Chief”

3 Power Cleans 60/45

6 Push-ups

9 Air Squats

 

Sunday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

 

8min E2MOM

12x RKB swings

6x Clean n press ea

12x KB squats

4 rounds

20x Box jumps

20xT2B

20x KB squats

20x Pull ups

20x KB Alt lunges 10el

100 DU

rest 2min

* Set yourself up at a good steady pace make sure you don’t red line so you can maintain a pace.

8min E2MOM

12x RKB swings

6x Clean n press ea

12x KB squats

4 rounds

20x Box jumps

20xT2B -Scales

20x KB squats

20x Ring rows

20x KB Alt lunges 10el

100 DU

rest 2min

* Set yourself up at a good steady pace make sure you don’t red line so you can maintain a pace.