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CF training program, phase 4, week 2 – 20/11/17 – 26/11/17

Posted 17th November 2017 by Geoff Stewart

Crossfit

Welcome to Week 2 of this new deadlift and bench press training phase ANDY.

So how are you folks feeling? A good set of aches and pains we hope. Last week may have seemed a bit slower than you have been used to over the last few weeks, but when we are doing strength and hyperthropy work, things do slow down a bit. There are increased rest periods and you’re working at a controlled tempo (controlling the weight and your movement). Just because your lungs ain’t falling out and you’re not rolling around in a sweaty mess, doesn’t mean you’re not doing any work. There are plenty of WODs, and Wednesday and Sunday energy days to give you opportunities to practice your heavy breathing.

This week is similar to last week so you know what you’re doing, look for some extra KGs on the bar but always with great form please. Think being strong with the right muscles moving the right joints at the right time.

Squeeze hard x

Monday

Lower

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

A. 16min to complete 

A1: Rack Pull 4 x 6-8 @20×1 :30

A2: FFE Split Squat 4 x8-10 @ 40×0 :120

B. 12min to complete 

B1: Good Morning 4 x 6-8 @ 40×0 :30

B2: 1 Sided Farmers Carry 4 x 50m :90

A. 16min to complete 

A1: Rack Pull 4 x 6-8 @20×1 :30

A2: FFE Split Squat 4 x10-12 @ 40×0 :120

B. 10min to complete 

B1: Good Morning 4 x 6-8 @ 40×0 :30

B2: 1 Sided Farmers Carry 4 x 50m :90

16 minutes of:

1 Arm KB Swing x 12ea (alt arms each round)

Burpee x 5

1 Arm KB Squats x 16 (alt arms each round)

Burpee x 5

1 Arm KB Walking Lunge x 24 steps (alt arms each round)

Burpee x 5

16 minutes of:

1 Arm KB Swing x 12ea (alt arms each round)

Burpee x 5

1 Arm KB Squats x 16 (alt arms each round)

Burpee x 5

1 Arm KB Walking Lunge x 24 steps (alt arms each round)

Burpee x 5

Tuesday

Upper

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

16min to complete 

A1: 30* Incline Bench Press 5 x 6-8 @ 40×0 :30

A2: Powell Raise 5 x 8-10ea@ 40×0 :90

12min to complete 

B1: Seated BB Press 4 x 6-8 @ 30×1 :30

B2: Knee Up Ext Rotation 4 x 8-10ea @ 30×0 :90

5 rounds:

5 MU – Scales

8 RKB Swing 32/24

-then-

5 Rounds

5 x HSPU – scale as needed

20 DU

16min to complete 

A1: 30* Incline Bench Press 5 x 6-8 @ 40×0 :30

A2: Powell Raise 5 x 8-10ea@ 40×0 :90

12min to complete 

B1: Seated BB Press 4 x 6-8 @ 30×1 :30

B2: Knee Up Ext Rotation 4 x 8-10ea @ 30×0 :90

5 rounds:

10 Toes down Pull Ups

8 RKB Swing 20/16

-then-

5 Rounds

10 x Toes down Dips

40 Singles or 45seconds

Wednesday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

5 Minutes to Accumulate

TGU – Medium

Rolling EMOM 16min

4mins @ each @ 60%+ of Power Clean – 1bar 1 weight

Power Clean x 3

Hang Clean x 3

Thrusters x 3

Front Squat x 5

Rest 2min

8 Min EMOM

Even: Thrusters x 5

Odd: Row x 10cal

Rest 2min

8 Min EMOM

Even:  Power Clean @ 60% x 5

Odd: Pull Ups x 5

Rest 2min

8 Min EMOM

Even: DB Walking Lunges x16 – 17.2/ 12.5

Odd: Burpee x 10

5 Minutes to Accumulate

TGU – Light

Rolling EMOM 16min

4mins @ each @ 50% of Power Clean – 1bar 1 weight

Power Clean x 3

Hang Clean x 3

Thrusters x 3

Front Squat x 5

Rest 2min

8 Min EMOM

Even: Thrusters x 5

Odd: Row x 10cal

Rest 2min

8 Min EMOM

Even:  Power Clean @ 50%x 5

Odd: Pull Ups x 5

Rest 2min

8 Min EMOM

Even: DB Walking Lunges x16 – Medium

Odd: Burpee x 10


Thursday – gymnastics

 

Friday

Lower

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

16min to complete 

A1: RDL 5 x 8-10 @ 40×0 :30 – Medium

A2: DB Walking Lunge 5 x 12-16 @ 30×0 :90 Heavy

8mins to complete – don’t rush

B1: Seal Walk 4 x 1 Lap

B2: Side Bend 4 x 20ea

Teams of 3 YGIG:

5 rounds

Deadlift 110/80 x 5

Wall Balls x 10 –heavy UB

Assault bike x 12/15 cals

*change over each exercise and move AFAP you will be getting enough rest.

16min to complete 

A1: RDL 5 x 8-10 @ 40×0 :30 –Light (form)

A2: DB Walking Lunge 5 x 12-16 @ 30×0 :90

8mins to complete – don’t rush

B1: Seal Walk 4 x 1 Lap

B2: Side Bend 4 x 20ea

Teams of 3 YGIG:

5 rounds

Deadlift 90/70 x 5

Wall Balls x 10 –Manageable UB

Assault bike x 12/15 cals

*change over each exercise and move AFAP you will be getting enough rest.

Saturday

Upper

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

16min to complete 

A1: Standing BB Press (forehead) 5 x 6-8 @ 30×0: 60

A2: Paused Pull Up 5 x 4-6 @ 30×1 :90

12min to complete 

B1: 1/2 Kneeling DB Press 4 x 8-10 @ 40×0 :30

B2: 1 Arm Ring Row 4 x 8-10ea @ 40×0 90

5 Rounds or 15 mins

12 x Thrusters 45/30

12 x Box Jump

12 x burpee

*keep it as a smooth  as you can try to not break up the reps and rest as needed between exercises

16min to complete 

A1: Standing BB Press (forehead) 5 x 8-10 @ 30×0: 60

A2: Toes down Paused Pull Up 5 x 4-6 @ 30×1 :90

12min to complete 

B1: 1/2 Kneeling DB Press 4 x 8-10 @ 40×0 :30

B2: 1 Arm Ring Row 4 x 8-10ea @ 40×0 90

5 Rounds or 15 mins

12 x Thrusters 30/20

12 x Box Jump step down

12 x burpee

*keep it as a smooth  as you can try to not break up the reps and rest as needed between exercises

Sunday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Working with a partner for the 8min alt  rounds

YGIG 8 min (rounds)

Push Press x 7 – Heavy UB

DU x 21

Rest 2 min

YGIG 8 min (rounds)

TTB x 7

Bike x 10 cal

Rest 2 min

YGIG 8 min (rounds)

Persian Press Up x 7

Run 200m

Rest 2 min

FLOW 20 mins continuous movements:

400m Run

FLR 60 sec

400m Row

20 Double Crunch / V-up

20 cal bike

100m Farmers walk – Medium KB / DB

Working with a partner for the 8min alt rounds

YGIG 8 min (rounds)

Push Press x 7 – Medium UB

Singles x 42 or 45seconds

Rest 2 min

YGIG 8 min (rounds)

K2E / V sit up x 7 

Bike x 10 cal

Rest 2 min

YGIG 8 min (rounds)

Scaled Press Up x 7

Run 200m

Rest 2 min

FLOW 20 mins continuous movements:

400m Run

FLR 60 sec

400m Row

20 Double Crunch / V-up

20 cal bike

100m Farmers walk – Medium KB / DB