CF training program, phase 3, week 6 – 6/11/17 – 12/11/17
Posted 3rd November 2017 by Geoff Stewart
Welcome to Week 6 of this new monostructural training phase. Read more about it.
Week 6 and it only seems like yesterday I was talking about heavy breathing and introducing you to Murph (have you all read the newsletter…..?) So we seem to have learned a lot during this phase, not all of it comfortable but all of it useful – if nothing else it’ll make a good story over a cocktail. We, your coaching staff, are always impressed with the work ethic and commitment you folks show and are always impressed that even though we have been going longer and doing monostructural work, people still are getting stronger. Training theory (and some coaches) tell us this shouldn’t be happening but the proof is in the metaphorical pudding and we are baking some super pudding. Smash this week please folks, show it no mercy and add the custard and/or cream in spoonfuls x
Monday
Lower / Snatch
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Strong
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Fit
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Warm up 5mins Mobility
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Warm up 5mins Mobility
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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 Snatch1,1,1 @ 75%+
8min E2MOM -4 sets
C. Back squats 4×3,3,3, ME (21X1) @70%
24min -With a partner – Steady and consistent
6x4min windows
Run 400mtrs
in remaining time alt movements with partner
10x RKB swings
10x KB clean n press (5ea)
10x KB squats
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12min EMOM -build weight with form
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 (21X1) @70%
24min -With a partner – Steady and consistent
6x4min windows
Run 400mtrs
in remaining time alt movements with partner
10x RKB swings
10x KB clean n press (5ea)
10x KB squats
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Tuesday
Upper / Push
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Strong
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Fit
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Warm up 5mins Mobility
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Warm up 5mins Mobility
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12mins E2MOM -6sets
A. Odd. OH press / push press 3×3+3@30X0
B. Even. Weighted Pull ups x3
Part B: 10mins of
C1: HSPU x5-10 or x5 (5sec eccentrics)
C2: Horizontal ring rows with weight x10-15
27min 3min work 3min rest
20x Push press @45/30kg
10x Over bar burpess
Row max cal in remaning time
Half class working half class resting.
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12mins E2MOM -6sets
A. Odd. OH press / push press 3×3+3@30X0
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
30min 3min work 3min rest
20x Push press – Manageable
10x Over bar burpess
Row max cal in remaning time
Half class working half class resting.
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Wednesday
Energy
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Strong
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Fit
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Warm up 5mins Mobility
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Warm up 5mins Mobility
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15 mins – YGIG – (working with a partner YGIG
A1. Clean n press (heavy Unbroken) x5
A2. Strict Pull ups x5
Rest 5 mins
32min EMOM – Teams 4
1.Deadlifts x5 @110 / 80
2. Alt lunges 20 or40sec @ BW
3. UB T2B x5 -7
4. Air squats 30 or 40sec
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15 mins – YGIG – (working with a partner YGIG
A1. Power clean n press (medium Unbroken) x5
A2. Ring rows x10
Rest 5 mins
32min EMOM – Teams 4
1.Deadlifts x5 @ -manageable
2. Alt lunges 20 or40sec @ BW
3. UB V sits x5-7
4. Air squats 30 or 40sec
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Thursday – gymnastics
Friday
Upper / pull
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Strong
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Fit
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Warm up 5mins Mobility
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Warm up 5mins Mobility
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12 min -E2MO2M -6sets
Odd. Chin ups ME
Even: Flat bench press 6 x 5,5,5,3,3,3 @1010
10Mins of:
B1: Rev grip BB rows 12-15
B2: Dips 12-15
8 rounds each alternating rounds with your partner
DU x60
Air squats x40
Press ups x20
Pull ups x10
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12 min -E2MO2M -6sets
Odd. Chin ups ME
Even: Flat bench press 6 x 6 @1010
10Mins of:
B1: Rev grip BB rows 12-15
B2: Press ups 12-15
8 rounds each alternating round with your partner
Singles x120 (60sec)
Air squats x40
Press ups x20 -Scaled
Pull ups x10 -Scaled
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Saturday
Lower / cleans
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Strong
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Fit
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Warm up 5mins Mobility
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Warm up 5mins Mobility
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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
Working in a team of 3
Run 400 mtrs
Squats Cleans x90 (1 rep each) @ 60/45
Run 400mtrs
Thrusters x60 (1 rep each) @ 60/45
Run 400 mtrs
Power cleans n press (1 rep each) @ 60/45
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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
Working in a team of 3
Run 400 mtrs
Squats Cleans x90 (1 rep each) @ Manageable
Run 400mtrs
Thrusters x60 (1 rep each) @ Manageable
Run 400 mtrs
Power cleans n press (1 rep each) @ Manageable
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Sunday
Energy
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Strong
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Fit
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Warm up 5mins Mobility
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Warm up 5mins Mobility
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8min – Steady
10x KB swings – medium
10x press ups
10x walking lunges -take you KB with you
10x ring rows
working with a Partner – work your way through the below with equal reps / cals.
100/70x Calorie Bike or Rower
100x DB GTOH – Medium
100x Box Jump Overs (24/20)
100x Pull-Ups
100x Box Jump Overs (24/20)
100x DB GTOH – Medium
100/70x Calorie Bike or Rower
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8min – Steady
10x KB swings – medium
10x press ups
10x walking lunges -take you KB with you
10x ring rows
working with a Partner – work your way through the below with equal reps / cals.
100/70x Calorie Bike or Rower
100x DB GTOH
100x Box Jump Overs (20/16)
100x Pull-Ups
100x Box Jump Overs (20/16)
100x DB GTOH
100/70x Calorie Bike or Rower
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