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CF training program, phase 4, week 3 – 27/11/17 – 3/12/17

Posted 24th November 2017 by Geoff Stewart

Crossfit

Welcome to Week 3 of this new deadlift and bench press training phase ANDY.

Things are changing up a bit this week. As you adapt and get used to a stimulus we change it to keep your body guessing and mind active. We have been asked why there aren’t specific Olympic lifting days in this phase. Watching you folks training and seeing the gains you make informs how we program in the coming months and the next phase. Watching the last phase (pre ANDY) progress, it is clear that people really came on with their Oly lifts and were moving some good weight in these movement patters. To build on this we felt that we needed to get you folks a bit stronger in other areas and work on general robustness. This will mean that when we next go back to the Oly lifts in coming phases, you will be able to aim even higher, lift more efficiently and effectively and, of course, safely.

Check out the tempos on the lifts. You’re starting the week with a 10,0,x,0 tempo deadlift. This means you are lowering the weight (the eccentric phase) with fantastic form for 10 seconds, don’t be dropping the bar the last few centimetres  please.

Squeeze harder. x

Monday

Lower

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min – E2MO2M

A: Eccentric Deadlift 6 x 1 @ 10,0,X,0

Don’t go to heavy, control the weight and soft touch down.

12min to complete

B1: Deficit 2″ Deadlift 4 x 4-6 31×1 :30

B2: incline Knee Raises 4 x 8-12 @ 30×1:90

12min – E2MO2M

A: Eccentric Deadlift 6 x 1 @ 10,0,X,0

Don’t go to heavy, control the weight and soft touch down.

12min to complete

B1: Deficit 2″ Deadlift 4 x 4-6 31×1 :30

B2: incline Knee Raises 4 x 8-12 @ 30×1:90

4 rounds or 12mins:

KB/ DB GTOH x 6ea – Medium

Alt KB / DB step ups x12el 

DU x 24

4 rounds or 12mins:

KB/ DB GTOH x 6ea – Light

Alt KB / DB step ups x12el

DU x 24

Tuesday

 

Upper

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min to complete

A1: 15* Incline Bench Press 4x 5-7 @ 30×0 :30

A2: B/O Lateral Raises 4 x 10@ 20×3 :90

12min to complete

B1: BB Floor Press 4 x 6-8 @ 30×1 :30

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

20mins MXRPS

With a partner alt rounds

7 Dips

7 Pull ups

Bike or Row14cals

12min to complete

A1: 15* Incline Bench Press 4x 5-7 @ 30×0 :30

A2: B/O Lateral Raises 4 x 10@ 20×3 :90

12min to complete

B1: BB Floor Press 4 x 6-8 @ 30×1 :30

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

20mins MXRPS

With a partner alt rounds

7  Toes down Dips

7 Toes down Pull ups

Bike or Row14cals

Wednesday

                                                                                               Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

4 Rounds E2MO2M

OHS x 3 @ 33×0 – Medium

Burpees x 8

4 Rounds E2MO2M

Power snatch x 6 – Medium

Rowing x 10/12 cals

4 Rounds E2MO2M

Thrusters x 9 – Medium

Assault Bike x 10cal

8 Rounds EMOM

Run 100m

ME DB GTOH

 

  • the weights on the above should be chosen so you are able to go UB

4 Rounds E2MO2M

Goblet squats x6 @ 33×0

Burpees x 8

4 Rounds E2MO2M

Power snatch x 6 – Medium

Rowing x 10/12 cals

4 Rounds E2MO2M

Thrusters x 9

Assault Bike x 10cal

8 Rounds EMOM

Run 100m

ME DB GTOH


Thursday – gymnastics

 

Friday

Upper / pull

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12min E2MO2M

Hang Clean High Pull 6 x 3  – Heavy but UB

15min to complete

B1: Rack Pull (below knee) 5 x 3-5 @ 21×0 :30

B2: RKB Swing 5×8 @ xxxx :90

Teams of 3 YGIG:

5 rounds

10x Hang cleans @45/30

Assault bike x 10/12 cals AFAP

* these should be hard and fast rounds change after complete rounds.

12min E2MO2M

Hang Clean High Pull 6 x 3  – Medium but UB

15min to complete

B1: Rack Pull (below knee) 5 x 5-7 @ 21×0 :30

B2: RKB Swing 5×8 @ xxxx :90

Teams of 3 YGIG:

5 rounds

10x Hang cleans @45/30

Assault bike x 10/12 cals AFAP

* these should be hard and fast rounds change after complete rounds.

Saturday

Lower / cleans

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

15min to complete

A1: Strict Press + Push Press 4 x 3+5 @ 30×0 :30 – Medium / Heay

A2: Weighted Pull Up 4 x 3-5 @ 20×0 :90

12min to complete

B1: Kneeling KB Press 4 x 8ea :60

B2: Paused Ring Chin / Row 4 x 30-40 :90

6 Rounds or 15 mins

12x Ring Press ups

12x Burpee Box Jump

24x DU

15min to complete

A1: Strict Press + Push Press 4 x 3+5 @ 30×0 :30 -Light

A2: Toes down pull Up 4 x 3-5 @ 20×0 :90

12min to complete

B1: Kneeling KB Press 4 x 8ea :60

B2: Paused Ring Chin / Row 4 x 30-40 :90

6 Rounds or 15 mins

12x Press ups  -scales

12x Burpee Box Jump

24x DU

Sunday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

12-minute rolling EMOM:

Min 1: BB Deadlifts x 12 – Medium

Min 2: BB power cleans x 6 – as DL

Min 3: Bike x 12cal

12-minute rolling EMOM:

Min 1: MU / Pull Up x 3/5

Min 2: Wall Ball x 10

Min 3: Burpees x 12

16 -minute rolling E2MO2M:

400m Run / Row

ALT rounds ME – Dips and ring rows in remaining time

12-minute rolling EMOM:

Min 1: BB Deadlifts x 12 – Medium

Min 2: BB power cleans x 6 – as DL

Min 3: Bike x 12cal

12-minute rolling EMOM:

Min 1: MU / Pull Up x 3/5

Min 2: Wall Ball x 10

Min 3: Burpees x 12

16 -minute rolling E2MO2M:

400m Run / Row

ALT rounds ME – Dips and ring rows in remaining time