D5-W3
This is a hard day. Take the full weekend off. Stick to very easy tasks over the weekend... eat a lot of food (this should be easy on the 4th of July weekend), get a lot of sleep.
Starting monday the program will change a bit. Just keep following it as written. Those of you who understand programming will see what I'm doing. Those of you who don't understand yet don't need to worry about it.
These past 3 weeks have developed a base; progressive weights, getting a feel for the movements and where your strength levels are, and preparing your body for what's to come. We will continue to focus on strength/mass. Some recommendations as we move into a 4 week phase:
1. Eat a lot. More than usual. Get a lot of food in post workout.
2. Try to sleep as much as you can.
3. Do what's listed as RXd (unless it's out of your current capacity range).
4. Do not waiver, become obsessed with gaining strength. Set concrete goals for squats, press, bench press and powerclean. Burn those numbers into your subconscious. Let them become an obsession.
AM:
Warmup with doubleunders and hip extensions.
Hip mobility work.
15 box jumps (singles for height)
A1 Powerclean: 5-5-5-5-5-3
A2 Bench Press: 5-5-5-5-5-3-8
A2 Squat: 5-5-5-5-5-3-8
On all exercises your last set of 5 should be 90% of your heaviest set of 5 from Monday. You're set of 3 should be the weight you intend on doing for 5 this upcoming monday. The sets of 8 should be with your 4th set of 5 weight.
+
3 rounds of:
15 Thrusters (95, 65); 10 sec
30 Doubleunders; 90 seconds
PM:
For time:
10 powerclean to overhead (155, 105)
20 box jumps (30")
20 elevated pushups (30")
20 box jumps (30")
10 squat cleans to overhead (155, 105)
Sub as necessary. But push yourself.
Showing posts with label Phase 1. Show all posts
Showing posts with label Phase 1. Show all posts
070110
D4-W3
AM: 30 min recovery run
PM:
A: Snatch: 70% x 2 x 10; 1 min rests
(sub snatch balance or overhead squats if snatches are an issue. Focus on speed and grace)
B: C&J: 70% x 2 x 10; 1 min rests
(Focus on power, speed and control - get low on those jerks)
C: Free standing handstand AMSAP x 10; rest as needed
(stay still, as soon as you move your hands, rep is over. It's ok to restart on false starts ie. if you kick up and immediately fall back to your feet)
D: Max Box Jump for height.
AM: 30 min recovery run
PM:
A: Snatch: 70% x 2 x 10; 1 min rests
(sub snatch balance or overhead squats if snatches are an issue. Focus on speed and grace)
B: C&J: 70% x 2 x 10; 1 min rests
(Focus on power, speed and control - get low on those jerks)
C: Free standing handstand AMSAP x 10; rest as needed
(stay still, as soon as you move your hands, rep is over. It's ok to restart on false starts ie. if you kick up and immediately fall back to your feet)
D: Max Box Jump for height.
063010
D3-W3
A1: High Pull 5-5-3-3-3
A2: Press 5-5-3-3-3
A3: Front Squat 5-5-3-3-3
A bit of a change today. Highpull going 110% of mondays powercleans. Press heavier than last wednesday. Front Squat to a max for day (MFD) triple.
3 rounds:
B1: GHD Situps x 25; 1 min
B2: GHR x 10; 1 min
Rest at least 2 hours. Preferably 4+
Warmup thoroughly
5 x escalating 200m sprints; 4 min rest
first 100m building speed, second 100m @ 95%.
A1: High Pull 5-5-3-3-3
A2: Press 5-5-3-3-3
A3: Front Squat 5-5-3-3-3
A bit of a change today. Highpull going 110% of mondays powercleans. Press heavier than last wednesday. Front Squat to a max for day (MFD) triple.
3 rounds:
B1: GHD Situps x 25; 1 min
B2: GHR x 10; 1 min
Rest at least 2 hours. Preferably 4+
Warmup thoroughly
5 x escalating 200m sprints; 4 min rest
first 100m building speed, second 100m @ 95%.
062910
D2-W3
Snatch: free play.. listen to your intuition, do drills, complexes, go heavy if you feel it, stay light if you don't. If your overhead squats suck, practice those. 20 minutes
Clean and Jerks: same as above. Play with split cleans, full cleans, push jerks, split jerks, squat jerks if you want. 20 minutes.
30 minutes of gymnastics practice. Roll, flip, get on the parallettes, do handstands, muscleups, L-sits, plank practice etc. Push your coordination limits.
This is a skill day, with an option to go heavier in the o-lifts. The point is to get creative and do what YOUR weaknesses are. Focus on being present... and being aware of your body.
Snatch: free play.. listen to your intuition, do drills, complexes, go heavy if you feel it, stay light if you don't. If your overhead squats suck, practice those. 20 minutes
Clean and Jerks: same as above. Play with split cleans, full cleans, push jerks, split jerks, squat jerks if you want. 20 minutes.
30 minutes of gymnastics practice. Roll, flip, get on the parallettes, do handstands, muscleups, L-sits, plank practice etc. Push your coordination limits.
This is a skill day, with an option to go heavier in the o-lifts. The point is to get creative and do what YOUR weaknesses are. Focus on being present... and being aware of your body.
062810-Week 3
D1-W3
AM:
Warmup:
5 min easy run
Hip mobility
A1: 5 sets of 10 Doubleunders for speed; 30 sec rest
A2: 5 sets of 5 clapping pushups; 30 sec rest
B: 5 sets of 1 vertical jumps
(Heavy Day)
A1: Powerclean: 5-5-5-5-5
A2: Bench Press: 5-5-5-5-5
A3: Squat: 5-5-5-5-5
Hit it hard! Beat last weeks numbers.
+
Test:
AMRAP strict HSPU
+
3 rounds:
C&J x 10 (60% of heaviest set of powerclean); 1 min
AMRAP pullups w/ 30% BW; 1 min
go unbroken on C&J, set ends when you stop ie. if you only do 7 reps unbroken, you stop. When I say 'unbroken,' I mean the bar cannot rest on the floor or shoulders. Overhead pause is fine.
PM:
20 min recovery run
AM:
Warmup:
5 min easy run
Hip mobility
A1: 5 sets of 10 Doubleunders for speed; 30 sec rest
A2: 5 sets of 5 clapping pushups; 30 sec rest
B: 5 sets of 1 vertical jumps
(Heavy Day)
A1: Powerclean: 5-5-5-5-5
A2: Bench Press: 5-5-5-5-5
A3: Squat: 5-5-5-5-5
Hit it hard! Beat last weeks numbers.
+
Test:
AMRAP strict HSPU
+
3 rounds:
C&J x 10 (60% of heaviest set of powerclean); 1 min
AMRAP pullups w/ 30% BW; 1 min
go unbroken on C&J, set ends when you stop ie. if you only do 7 reps unbroken, you stop. When I say 'unbroken,' I mean the bar cannot rest on the floor or shoulders. Overhead pause is fine.
PM:
20 min recovery run
062410
D5-W2
AM:
A1: Powerclean: 5-5-5-5-5
A2: Bench Press: 5-5-5-5-5
A3: Squat: 5-5-5-5-5
Build to 90% of heaviest set from Monday.
20 minute rest
4 x 400s; 90 sec rest
Goal is to maintain the same pace for each round ie. 1:10, 1:09, 1:11, 1:12
PM: (Mainsite)
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
AM:
A1: Powerclean: 5-5-5-5-5
A2: Bench Press: 5-5-5-5-5
A3: Squat: 5-5-5-5-5
Build to 90% of heaviest set from Monday.
20 minute rest
4 x 400s; 90 sec rest
Goal is to maintain the same pace for each round ie. 1:10, 1:09, 1:11, 1:12
PM: (Mainsite)
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
062310
D3-W2
Warmup:
A1: 250m Row x 3; 30 sec
A2: 30 seconds handstand practice x 3; 30 sec
B: Hip Mobility
C: 1 vertical jump x 5; 10 second between.
Workout (Light Day):
A1: Power Clean 5-5-5-5-5
A2: Press 5-5-3-3-3
A3: Back Squat 5-5-5-5-5
B1: AMRAP CTB Pullups.COVP.Butterfly/regular kips x 2; 90 seconds
B2: AMRAP Press.Pushpress.Pushjerk x 2 (115, 75); 90 seconds
B3: AMRAP in 60 seconds of Front Squats x 2 (Bodyweight); 90 seconds
A: Go up to 80% of your heaviest set from Monday on Power Clean and Back Squat. On the press you are building to the heaviest set of 3 you can do.
B1: Break for 10 seconds between breakdown sets ie: 20CTB (rest 10 seconds) 10 COVP (rest 10 seconds) 10 Butterfly
B2: Break for 10 seconds between breakdown sets ie: 10 Presses (rest 10 seconds) 12 pushpresses (rest 10 seconds) 15 pushjerks
Warmup:
A1: 250m Row x 3; 30 sec
A2: 30 seconds handstand practice x 3; 30 sec
B: Hip Mobility
C: 1 vertical jump x 5; 10 second between.
Workout (Light Day):
A1: Power Clean 5-5-5-5-5
A2: Press 5-5-3-3-3
A3: Back Squat 5-5-5-5-5
B1: AMRAP CTB Pullups.COVP.Butterfly/regular kips x 2; 90 seconds
B2: AMRAP Press.Pushpress.Pushjerk x 2 (115, 75); 90 seconds
B3: AMRAP in 60 seconds of Front Squats x 2 (Bodyweight); 90 seconds
A: Go up to 80% of your heaviest set from Monday on Power Clean and Back Squat. On the press you are building to the heaviest set of 3 you can do.
B1: Break for 10 seconds between breakdown sets ie: 20CTB (rest 10 seconds) 10 COVP (rest 10 seconds) 10 Butterfly
B2: Break for 10 seconds between breakdown sets ie: 10 Presses (rest 10 seconds) 12 pushpresses (rest 10 seconds) 15 pushjerks
062210
D2-W2
AM: 15 minute recovery run + 15 minute walk
PM:
Snatch 60% x 1 x 10
Clean and jerk 60% x 1 x 10
AM: 15 minute recovery run + 15 minute walk
PM:
Snatch 60% x 1 x 10
Clean and jerk 60% x 1 x 10
062110-Week 2
D1-W2
AM:
Warmup:
A1: Doubleunders 5 sets of 20; 30 second rest
A2: GHD Hip Extensions 5 sets of 10; 30 second rest
B: 3 rounds of Hip Mobility drills
C: 15 explosive box jumps; go for height.
Workout (Heavy day):
A1: Power Clean 5-5-5-5-5
A2: Bench Press 5-5-5-5-5
A3: Back Squat 5-5-5-5-5
B1: Strict HSPU ladder 1-3
B2: Strict Pullup ladder 3-5
As many ladders in 10 minutes as possible
alternating between HSPU and pullup: 1 hspu, 3 pullups, 2 hspu, 4 pullups, 3 hspu, 5 pullup = 1 complete ladder
C: GHD Situps unbroken: 20-18-16-14-12-10-8-6-4-2
rest as needed between sets to ensure they are unbroken
PM:
5 x 200m Sprints @ 90-95%; 5 min rests
AM:
Warmup:
A1: Doubleunders 5 sets of 20; 30 second rest
A2: GHD Hip Extensions 5 sets of 10; 30 second rest
B: 3 rounds of Hip Mobility drills
C: 15 explosive box jumps; go for height.
Workout (Heavy day):
A1: Power Clean 5-5-5-5-5
A2: Bench Press 5-5-5-5-5
A3: Back Squat 5-5-5-5-5
B1: Strict HSPU ladder 1-3
B2: Strict Pullup ladder 3-5
As many ladders in 10 minutes as possible
alternating between HSPU and pullup: 1 hspu, 3 pullups, 2 hspu, 4 pullups, 3 hspu, 5 pullup = 1 complete ladder
C: GHD Situps unbroken: 20-18-16-14-12-10-8-6-4-2
rest as needed between sets to ensure they are unbroken
PM:
5 x 200m Sprints @ 90-95%; 5 min rests
061810
D5-W1
Warmup:
A: Row 500m at easy pace
B: 20 slow shoulder dislocates w/ PVC pipe or band
C: On the minute mark perform 1 muscleup
On the 30 second mark perform 10 doubleunders
Do it for 10 minutes
D: Open up your hips with mobility drills
E: 3 sets of 10 box jumps to 20", rest as needed, be explosive and fast
Workout (Medium Day):
A1: Power Clean 5-5-5-5-5
A2: Bench Press 5-5-5-5-5
A3: Back Squat 5-5-5-5-5
Go only as heavy as your fourth set from monday.
Rest 2+ hours
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Rest 10 min
500m Row Sprint for time
Warmup:
A: Row 500m at easy pace
B: 20 slow shoulder dislocates w/ PVC pipe or band
C: On the minute mark perform 1 muscleup
On the 30 second mark perform 10 doubleunders
Do it for 10 minutes
D: Open up your hips with mobility drills
E: 3 sets of 10 box jumps to 20", rest as needed, be explosive and fast
Workout (Medium Day):
A1: Power Clean 5-5-5-5-5
A2: Bench Press 5-5-5-5-5
A3: Back Squat 5-5-5-5-5
Go only as heavy as your fourth set from monday.
Rest 2+ hours
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
Rest 10 min
500m Row Sprint for time
061710
D4-W1
AM: 30 min recovery run
PM:
Snatch 75% of 1RM for 5 singles; 3 min
Clean and push jerk 75% of push jerk 1RM for 5 singles; 3 min
A1: 3 sets of 5 light kb windmills each side; 60 seconds
A2: 3 sets of 10 light seated shoulder external rotations each side (elbow on knee); 60 seconds
AM: 30 min recovery run
PM:
Snatch 75% of 1RM for 5 singles; 3 min
Clean and push jerk 75% of push jerk 1RM for 5 singles; 3 min
A1: 3 sets of 5 light kb windmills each side; 60 seconds
A2: 3 sets of 10 light seated shoulder external rotations each side (elbow on knee); 60 seconds
061610
D3-W1
Warmup:
A1: 250m Row x 3; 30 sec
A2: 30 seconds handstand practice x 3; 30 sec
B: Prep your hips here: http://journal.crossfit.com/2010/01/hip-prep.tpl
C: 1 vertical jump x 5; 10 second between.
Workout (Light Day):
A1: Power Clean 5-5-5-5-5
A2: Press 5-5-3-3-3
A3: Back Squat 5-5-5-5-5
B1: AMRAP (-2) CTB Pullups x 3; 90 seconds
B2: (Weighted GHD Hip Extensions x 15) x 3 ; 90 seconds
Go only as heavy as the third set from Monday on Power Clean and Back Squat. On the press you are building to the heaviest set of 3 you can do.
Cool Down:
50 kb swings
Pick a weight that is easy - if you have doubts about the weight you choose, go lighter.
Stretch!
Warmup:
A1: 250m Row x 3; 30 sec
A2: 30 seconds handstand practice x 3; 30 sec
B: Prep your hips here: http://journal.crossfit.com/2010/01/hip-prep.tpl
C: 1 vertical jump x 5; 10 second between.
Workout (Light Day):
A1: Power Clean 5-5-5-5-5
A2: Press 5-5-3-3-3
A3: Back Squat 5-5-5-5-5
B1: AMRAP (-2) CTB Pullups x 3; 90 seconds
B2: (Weighted GHD Hip Extensions x 15) x 3 ; 90 seconds
Go only as heavy as the third set from Monday on Power Clean and Back Squat. On the press you are building to the heaviest set of 3 you can do.
Cool Down:
50 kb swings
Pick a weight that is easy - if you have doubts about the weight you choose, go lighter.
Stretch!
061510
D2-W1
AM: 20 min recovery run.
Should be at a pace where you can talk easily. Don't think about the distance traveled. These recovery runs are going to get longer as we progress. Expect track work occasionally too.
PM:
A:Snatch: 10 singles up 60% 1RM
B:C&J: 10 singles up to 60% 1RM
Every rep should be deliberate - as if you were in a competition.
C1: 10 clapping pushups x 3; 10 second rest
C2: 15 box jumps (24"/20") x 3; 10 second rest
C3: 250m row @ 80% x 3; 2 min rest
This is high quality speed work, except for the row which should be at a solid but sustainable pace. You should feel fully recovered in 2 min. Maintain the pace for all 3 rounds.
AM: 20 min recovery run.
Should be at a pace where you can talk easily. Don't think about the distance traveled. These recovery runs are going to get longer as we progress. Expect track work occasionally too.
PM:
A:Snatch: 10 singles up 60% 1RM
B:C&J: 10 singles up to 60% 1RM
Every rep should be deliberate - as if you were in a competition.
C1: 10 clapping pushups x 3; 10 second rest
C2: 15 box jumps (24"/20") x 3; 10 second rest
C3: 250m row @ 80% x 3; 2 min rest
This is high quality speed work, except for the row which should be at a solid but sustainable pace. You should feel fully recovered in 2 min. Maintain the pace for all 3 rounds.
061410-Week 1
Day 1-Week 1
The underlying base programming is Bill Starr's -- with my own additions thrown in as necessary to ensure full Crossfit application. This is a 3 week cycle to build basic strength familiarity and capacity.
Warmup:
A1: Doubleunders 5 sets of 20; 30 second rest
A2: GHD Hip Extensions 5 sets of 10; 30 second rest
B: 3 rounds of Hip Mobility drills
C: 15 explosive box jumps
Workout (Heavy day):
A1: Power Clean 5-5-5-5-5
A2: Bench Press 5-5-5-5-5
A3: Back Squat 5-5-5-5-5
B1: Strict chinups AMRAP (-2) x 4; 1 min
B2: 15 GHD Situps x 4; 1 min
Notes:
A: Rest intervals are up to you. Guideline of 1 min for the 1st circuit, 2 min for the 2nd circuit and so on with a maximum of 4 min; so on circuit 5 you would still rest 4 min. Go progressively heavier on the 5 x 5 , last set of 5 should be hard. We're in the early stages, so it'll be a feeling out process. Example: I think I can do 315 for 5 on back squat, so my sets would look like: 135/5, 185/5, 225/5, 275/5, 315/5
15 Reverse Hypers
Easy 1000 meter row
15 Reverse Hypers
The underlying base programming is Bill Starr's -- with my own additions thrown in as necessary to ensure full Crossfit application. This is a 3 week cycle to build basic strength familiarity and capacity.
Warmup:
A1: Doubleunders 5 sets of 20; 30 second rest
A2: GHD Hip Extensions 5 sets of 10; 30 second rest
B: 3 rounds of Hip Mobility drills
C: 15 explosive box jumps
Workout (Heavy day):
A1: Power Clean 5-5-5-5-5
A2: Bench Press 5-5-5-5-5
A3: Back Squat 5-5-5-5-5
B1: Strict chinups AMRAP (-2) x 4; 1 min
B2: 15 GHD Situps x 4; 1 min
Notes:
A: Rest intervals are up to you. Guideline of 1 min for the 1st circuit, 2 min for the 2nd circuit and so on with a maximum of 4 min; so on circuit 5 you would still rest 4 min. Go progressively heavier on the 5 x 5 , last set of 5 should be hard. We're in the early stages, so it'll be a feeling out process. Example: I think I can do 315 for 5 on back squat, so my sets would look like: 135/5, 185/5, 225/5, 275/5, 315/5
Let me give you a full example of what to do. After the general warmup, setup a powerclean station, bench press station and back squat station. Do your first set of powercleans, rest 1 min, do your bench presses, rest 1 min, do your back squats, that concludes your first set of 5s, rest 2 min, go back to powercleans, rest 2 min, bench press, rest 2 min... and so on... until you do your last heavy set of 5s.
15 Reverse Hypers
Easy 1000 meter row
15 Reverse Hypers
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