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CF training program, phase 4, week 6 – 18/12/17 – 24/12/17

Posted 15th December 2017 by Geoff Stewart

Crossfit

Welcome to Week 6 of this new Deadlift and bench press training phase ANDY.

The final week of Andy is with us and it’s the final training week of 2017. We know it’s going to be a big week for funny xmas jumpers and office parties but that doesn’t mean training stops. Hang tight you have spent time getting to this week so plan your week (if you are going to be sick please go out the back) don’t let those PR lifts slip from your grips.

Heavier weights guys – as with last week if you’re not comfortable take the load down and add a few extra reps.

Squeeze harder. x

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 8el @ 30×0 :60

12min AMRAP

KB Snatch x 5ea – Heavy but UB

Kb Push Press x 5ea

KB walking Lunges x 10 (steps)

Burpee x 10

12min AMRAP

KB Snatch x 5ea

Kb Push Press x 5ea

KB walking Lunges x 10 (steps)

Burpee x 10

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.

5min to complete

B1: Banded tricep extension 2 x 25 :30

B2: Banded Face Pull 2 x 25 :60

7 rounds of:

5 HSPU

5 MU

20 DU

7 Rounds

7 Press Ups

7 Chin Ups

20 DU

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.

5min to complete

B1: Banded tricep extension 2 x 25 :30

B2: Banded Face Pull 2 x 25 :60

7 rounds of:

5 Piked Press ups

5+5 Pull ups + press ups

40 singles

7 Rounds

7 Press Ups

7 Ring rows

40 singles

Wednesday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

5 Minutes to Accumulate

TGU –Turkish get ups – medium

Rolling EMOM 16min

4mins @ each @ 70% of Power Clean

Power Clean x 3

Hang Clean x 3

Thrusters x 3

Front Squat x 5

8 Min EMOM

Even: Thrusters x 5

Odd: Row x 10cal

8 Min EMOM

Even:  Power Clean @ 50-60 x 5

Odd: Pull Ups x 5

8 Min EMOM

Even: DB/ KB Walking Lunges x16 – medium

Odd: Burpee x 10

5 Minutes to Accumulate

TGU –Turkish get ups – Light

Rolling EMOM 16min

4mins @ each @ 60% of Power Clean

Power Clean x 3

Hang Clean x 3

Thrusters x 3

Front Squat x 5

8 Min EMOM

Even: Thrusters x 5

Odd: Row x 10cal

8 Min EMOM

Even:  Power Clean @ 50 x 5

Odd: Pull Ups x 5

8 Min EMOM

Even: DB/ KB Walking Lunges x16 – light

Odd: Burpee x 10


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 –  Movements

5 rounds

Deadlift 120/85 x 5

Wall Balls x 10

Assault bike x 12/15

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 –  Movements

5 rounds

Deadlift 80/65 x 5

Wall Balls x 10

Assault bike x 12/15

Saturday

Lower / cleans

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

Conditioner – 45mins -3-5min rounds

2min hard / 3 mins recover

 Run @90%

 Row @90%

 Bike @90%

If you are using HR on this on we would recommend that you have a max effort and try and get HR back to 100-110 before starting next round. 4-5 rounds each

Conditioner – 45mins -3-5min rounds

2min hard / 3 mins recover

 Run @90%

 Row @90%

 Bike @90%

If you are using HR on this on we would recommend that you have a max effort and try and get HR back to 100-110 before starting next round. 4-5 rounds eachthis up any way you fancy

Sunday

Energy

Strong

Fit

Warm up 5mins Mobility

Warm up 5mins Mobility

YGIG 8 min

Push Press x 7 – Heavy but UB

DU x 21

Rest 2 min

YGIG 8 min

TTB x 7 _ UB

Bike x 10 /12 cal

Rest 2 min

YGIG 8 min

Persain 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

YGIG 8 min

Push Press x 7 – Heavy but UB

DU x 21

Rest 2 min

YGIG 8 min

TTB x 7 _ UB

Bike x 10 /12 cal

Rest 2 min

YGIG 8 min

Persain 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