Tuesday

Trening:
Weightlifting
A. OH Mobility Warm Up + OH Squat Hold - 3 x 5/exercise + 1 OH Squat Hold @ 30 seconds
-see video description for details
-1 set to be done before each of your first 3 warm up sets for the jerk
-Each OH squat Hold will be done right after each round of the OH Mobi(ie, shoulder rotations, kip swing, BN press/stretch, OH Squat Hold, then a warm up set of the jerk)
-for the OH squat hold anything more narrow than your regular snatch grip, though with quality lockout/position OH in bottom-elevate heels as needed(recommended for at least the first set)
-YES that's a 30 second hold in the bottom of the squat with bar OH, try to find relaxation(again, use elevation to achieve this)
B. Split Jerk - 5-10 total reps @ 85% and above
-it's not wrong to stay with 85% for only 5 reps on the low end if that's what feels good for the day but go after it if you can
-any of the reps can be done as doubles, singles, or clusters(ie, 1 every 30-60 seconds)
-sample warm up - 1x5@bar, 1x3@40%, 2x3@50%, 1x3@60%, 1x2@70%, 1X1@80%
Strength



A. Back squat - 5 x 5 @ 78%, Tempo Free, Rest 3 - 6 minutes b/t sets
Conditioning (SPP)
A. 9 minute AMRAP
6 Front squat 70/45kg (155/105lbs)
9 Push up (hand release)
12 Deadlift 70/45kg (155/105lbs)
Cool Down
A. 15 minutes total - Easy Row/AD/Ski erg etc., HR (Heart Rate) < 140 + Mobility work

Thursday

Weightlifting
A. Snatch Progression
A1. High Hang Snatch - 3 x 3 @ 50-60%
-high hang = upright hip snatch(shoulders stay over hips as the knees break forward and out slightly to set up)
-hold high hang position(dip) briefly before initiating up to complete the snatch
-pause 2 seconds in the bottom of the squat of 1st rep of each set
A2. High Hang Snatch + Above Knee Snatch - 3 x 1+1 @ 60-70%
-pause 2 seconds in the bottom of the squat of 1st rep of each set
A3. Above Knee Snatch + Snatch - 3 x 1+1 @ 70-80%
-pause 2 seconds in the bottom of the squat of 1st rep of each set
A4. Snatch - 3 x 1 @ 80% and above
Conditioning (Intervals)
A. 16 x 90 seconds on : 30 seconds off, Alternate between the following intervals
You will need to pace this effort to sustain work
A1. AMRAP
7 Thruster 40/30kg (95/65lbs)
7 Toes to bar
7 Bar facing burpees
A2. AMRAP
Row for calories
Cool Down
A. AirDyne / Rower easy (HR < 140) for 10 minutes + 10 minutes Mobility work


Friday

Tips on BB efficiency training
- Warming up:
1.) Start with empty barbell, do few reps where you hold all the receiving positions for 5 seconds each. Focus on the balance over the feet and any unnecessary tension (notice the word “unnecessary” as of course certain areas like the core needs to be braced - although there are degrees based on the load)
2.) Next focus on moving smoothly from one position to another (quality of movement) while maintaining balance and relaxation (again, amount of tension dependent on the load, eliminate unnecessary tension)
3.) Once you are moving smoothly you can start to increase speed until you get to your natural rhythm (or little faster so you are pushing your ability). If you want to be meticulous in your approach, you can use a timer/metronome to determine your “cadence” (turn over time) over a set of 10 reps.
- Once you start adding load:
4.) Now start adding load and see what happens to the quality of the movement, your cadence and the effort required to sustain these two.
Hope the above highlights the importance of not only developing the weights but more importantly the skill of moving efficiently with a barbell.
Introduction to Capacity work with gymnastics
- To keep this simple, the goal is for you to do long sets on gymnastics movements today. I mean hang on to that bar/stay against the wall to finish the set. That being said, tearing your hands or not stopping if the quality of movement is crap would not be clever. Try to relax as much as possible on gymnastics, keep breathing and move as economically as you can.
A. Gymnastics progressions, spend as long with these as needed
A1. Butterfly pull up
A2. Toes to bar
B1. Overhead squat - 7 minute EMOM, 10 reps
- Choose a load that’s challenging but allows you to do all repetitions unbroken each minute, you can adjust up but not down during the work (so choose wisely)
- Be as explosive as possible
REST 2 - 5 minutes
B2. Pull up - 7 minute EMOM, 5 - 15 reps (based on ability)
- Aim to do chest to bar pull ups if possible (based on ability)
- Be as explosive as possible
- If you start to feel fatigued with this, bring the weight down
REST 2 - 5 minutes
B3. Deadlift - 7 minute EMOM, 5 reps + 20 Double unders
- Be as explosive as possible
- If you start to feel fatigued with this, bring the weight down
REST 2 - 5 minutes
B4. Jerk - 7 minute EMOM, 7-10 reps (based on ability)
- Choose a load that’s challenging but allows you to do all repetitions unbroken each minute, you can adjust up but not down during the work (so choose wisely)
- Be as explosive as possible
Strength (20 minute time cap)
A. Back squat - In 3 - 4 sets, build to a heavy set of 8, Tempo free, Rest as needed b/t sets
As per above, this section shouldn’t take longer than 20 minutes
Cool Down
A. 10 minute, very easy run or AD, Heart rate < 140 + mobility


Saturday

Weightlifting

A. Clean & Jerk Progression
A1. CPU + Jerk - 3 x 3+1 @ by feel up to 50%
A2. Clean w/pause Above Knee + Jerk - 2 x 3+1 @ 50-60%
A3. Clean w/pause Above knee + Clean + Jerk - 3 x 1+1+1 @ 60-70%
A4. Clean + Jerk - 3 x 2+1 @ 70-80%

Conditioning (SPP)

A. Gymnastics skill warm up
A1. Muscle up progressions
A2. Handstand push up progressions

B. Practise Box jumps (max total reps 40)
B1. 1 - 3 sets of 5 - 10 to 12/10” box
B2. 1 - 3 sets of 5 - 10 to 16/14” box
B3. 1 - 3 sets of 5 - 10 to 20/18” box
B4. 1 - 3 sets of 5 - 10 to 24/20” box
Idea is to perform these with almost (but NOT fully) straight legs if possible (use tendon elasticity of your achilles, not hips) with minimal hip flexion on the way to box.
Do not move to a higher box if cannot complete reps with good form on a lower one
Stand up on top of each box jump as per typical CF competition standards

C. 48 minute EMOM, alternate between 6 stations (each for a minute), Aim to add repetitions from last week, do one set in each movement, once your set is done, rest for the remaining of the minute.
1: Muscle up, 1 - 7 reps (based on ability)
2: Box jump, 22/20”, 10 - 20 reps (based on ability)
- We are purposefully using a lower box here to develop consistency in your form. Choose a height that allows for a good form (minimal knee and hip flexion, landing like a ninja on and off the box), this might be lower than prescribed.
3: Handstand push up, 1 - 15 reps (based on ability)
- Strict or kipping, your choice
4: Wall ball, 9/6kg (20/14lbs),10 - 20 reps (based on ability)
- If this is easy for you, choose a heavier ball or higher target
5: Bar facing burpee (over the bar), AMAP (As Many As Possible)
You must face the barbell on each rep, as per common CFG Open standard
6: REST 1 minute

Cool Down

A. 50 Calorie Air dyne / Row, easy pace, HR < 140 + 10-20 minutes mobility