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CF training program, phase 4, week 5 – 11/12/17 – 17/12/17

Posted 8th December 2017 by Geoff Stewart

Crossfit

Welcome to Week 5 of this new deadlift and bench press training phase ANDY.

Week 5 and we are changing it up again for the final 2 weeks with Andy. The reps are coming down so you should be moving some heavy tin. If you’re not confident with the lower rep ranges go for a slightly lighter weight and a higher rep range, there will be plenty of opportunity to lift heavy later on in 2018 – the strength game is a a long game.

When we hit these lower rep ranges folks make sure you set your self up correctly before you move your weight you don’t want to changing your grip, moving your feet around make sure your ready. Get tight be solid.

Huge breath.

Monday

Lower

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

15min to complete – your 6 sets are WORKING sets

A: Deadlift 6 x 2 @ 50×0

B1: Sumo Deadlift 4 x 3-5 @ 21×1 :60

B2: High Box Step Up 4 x 8el @ 30×0 :60

15min to complete – your 6 sets are WORKING sets

A: Deadlift 6 x 3-5 @ 50×0

B1: Sumo Deadlift 4 x 5-7 @ 21×1 :60

B2: High Box Step Up 4 x 8 @ 30×0 :60

YGIG 12-15 min – Complete Full Round before switching

Double KB Swing x 5 -Managable

Double KB Squat x 5

Double KB Thruster x 5

*While resting partner to complete 5 burpees

YGIG 12-15 min – Complete Full Round before switching

Double KB Swing x 5 -Managable

Double KB Squat x 5

Double KB Thruster x 5

*While resting partner to complete 5 burpees

Tuesday

 

Upper

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

15min to complete

A:1 Bench press 5 x 2-3 @ 20×0 :15

A2: Explosive Chest Pass / Press Up 5 x 2-3 :120

* Explosive mean that as hard as you can, if you slow your set has finished.

5min to complete

B1: Banded tricep extension 2 x 25 :30

B2: Banded Face Pull 2 x 25 :60

3 Rounds

Push Press – (heavy) x 5

Burpee Over the Box x 10

Rest 3 Mins

3 Rounds

Push Press (light) x 10

Du x 50

15min to complete

A:1 Bench press 5 x 3-5 @ 20×0 :15

A2: Explosive Chest Pass / Press Up 5 x 2-3 :120

* Explosive mean that as hard as you can, if you slow your set has finished.

5min to complete

B1: Banded tricep extension 2 x 25 :30

B2: Banded Face Pull 2 x 25 :60

3 Rounds

Push Press – (Medium) x 5

Burpee low Box x 10

Rest 3 Mins

3 Rounds

Push Press (light) x 10

Singles  or 75 seconds x 100

Wednesday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

4 Rounds Every 2:30

Power Sn + OHS x 3+3 – challenging

Box Jumps x 3

4 Rounds Every 2:30

Snatch Panda Pull x 5

Tuck Jumps x 8

4 Rounds Every 2:30

Front Sq x 5

Wall Ball x 5-10

Squat Jumps x 10-15

4 Rounds Every 2:30

Sheena Press Up x 10-15

Battle Rope x 30-50

Rolling EMOM 18min

4 Rounds Every 2:30

Power Sn + OHS x 3+3 – As form allows

Box Jumps x 3

4 Rounds Every 2:30

Snatch Panda Pull x 5

Tuck Jumps x 8

4 Rounds Every 2:30

Front Sq x 5

Wall Ball x 5-10

Squat Jumps x 10-15

4 Rounds Every 2:30

Sheena Press Up x 10-15

Battle Rope x 30-50


Thursday – gymnastics

 

Friday

Lower Pulling

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

15min to complete

A: Power Clean 5 x 3

12min to complete

B1: Rack Pull Heavy 4 x 2-3 :30

B2: Deadlift 55-75% 4 x 2-3 :120

Teams of 3 YGIG:

5 rounds each- AFAP

Power Clean x 5

Air Squats x 10

Assault bike x 15cals

15min to complete

A: Power Clean 5 x 3-5

15min to complete

B1: Rack Pull Heavy 4 x 3-5 :30

B2: Deadlift 55-75% 4 x 3-5 :120

Teams of 3 YGIG:

5 rounds each- AFAP

Power Clean x 5

Air Squats x 10

Assault bike x 15cals

Saturday

Lower / cleans

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

15min to complete

A: Push Jerk 5 x 2-3

9min to complete

B1: Flat bench Press 3 x 2-3 @ 20×0

* These are working sets please.

* These are working sets please.

Conditioner

3km Run @70%

3km Row @70%

3km Bike @70%

If you are using HR on this on we would recommend that you have a HR of 150 max to get an aerobic response! This is a blood flow day we all need! You can break this up any way you fancy

15min to complete

A: Push Jerk 5 x 2-3

9min to complete

B1: Flat bench Press 3 x 2-3 @ 20×0

* These are working sets please.

* These are working sets please.

Conditioner

3km Run @70%

3km Row @70%

3km Bike @70%

If you are using HR on this on we would recommend that you have a HR of 150 max to get an aerobic response! This is a blood flow day we all need! You can break this up any way you fancy

Sunday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

2-minute rolling EMOM:

Min 1: Kb Squat Clean x 10 -Heavy

Min 2: Box jump x 5 – high

Min 3: Bike x 10cal- fast

12-minute rolling EMOM:

Min 1: MU / Pull Up x 3/5

Min 2: Wall Ball x 10

Min 3: Down Up (weighted DB) x 10

16 minute rolling E2MO2M:

Dip x 8-10

400m Run / Row

2-minute rolling EMOM:

Min 1: Kb Squat Clean x 10 -Medium

Min 2: Box jump x 5 – safely

Min 3: Bike x 10cal- fast

12-minute rolling EMOM:

Min 1: MU / Pull Up x 3/5

Min 2: Wall Ball x 10

Min 3: Down Up (weighted DB) x 10

16 minute rolling E2MO2M:

Dip x 8-10

400m Run / Row