There are three main things that we are trying to achieve at the moment with this program.

1. Increase Strength

This comes through on days 1 and 3 with a focus on Squating, Horizontal Pressing and Pulling.

2. Improve your Snatch and Clean and Jerk proficiency

Obviously this is what day 2 is all about.

3. Develop your Aerobic base

This annoying little brother can be found at the end of day 2 and day 4.

I’ll have to say that overall I’m pretty happy with how everyone is responding to the program. There seems to be good focus and understanding with regards to the strength and weightlifting development, however, some in the group (the ‘some’ that really need it) don’t seem to give the same level of attention, focus and determination to the conditioning.

You are fooling yourselves. Pull your heads out of your bums and have a good hard look at yourselves in the mirror. Maybe wipe your face first. You know who you are if you aren’t really giving those conditioning sessions all your love. We arent doing much conditioning at the moment because our focus is more on strength so you need to really make the most of the sessions that contain it.

Rant over…. for now.

Darren

———

Phase 2 Week 2

Day1 : CP UBV Pull; Squat; Alactic Power

A1. Ring Rows 5 x 7-9; rest 30s; 3sec decent, no pause at bottom

A2. Back Squat 2wu+ 3 x 8; rest 2mins; controlled decent, no pause at top; heavier than last wk

B1. CGBP 2wu+ 3 x 8; rest 90sec; controlled decent, no pause at top; heavier than last wk

B2. Power Clean 5 x 2; rest 90sec; build to heavy but BEAUTIFUL

C. Deadsled 3 x 12s @ 100%; every 2:30; focus on hitting top speed AFAP

Day 2: WL Skills; Position from ground + Pull under bar + Aerobic steady state

A. Jerk 5 x 3-5; rest 60s; first set bar only and build to slightly challenging weight to keep PERFECT

Read this http://wilfleming.com/2012/07/jerk-technique/

B1. Sots Press @ parallel 3 x 3; rest 15sec

B2. Snatch Pulls 3 x 3; rest 30sec; weight in heels + pull into hips

C. Snatch Balance 3 x 3; rest 60s; catch deep

D. Hang (just above knee) Snatch + Hang (just below knee) Snatch; 5 x 1; rest 90s; use what you have learnt in previous exercises

E. For time Row (1650m/1350m), Cycle 4km (gear 12/9), Row (1650m/1350m)

*post total time and time taken for each; target total time for this is 20-22mins

Day 3 : Off

Day 4 or 5: CP

A1. One Arm DB Bent Over Row 1wu+ 4 x 8; rest as needed; heavier than last wk

A2. Bulgarian Split Squat 2wu+ 3 x 6-7; rest as needed; heavier than last wk

*note: same alternating pattern as last week but rest as needed or not

B1. Standing DB Press 1wu+ 3 x 6-7; rest 30s; 3sec decent; heavier than last wk

B2. GHD Hip Ext 3 x 12; rest 90sec; 3sec decent; all sets weighted

C. Powell Raise 3 x 8; rest 30s btw arms; 3sec decent

Day 5 or 6: Skill work + Aerobic

A. 7mins to practice Double Unders; use the dolphin / mermaid technique and stay efficient

*note: The competency level for Double Unders is 50 unbroken; if you cant do 50 unbroken at the drop of a hat, make it your bitch and practice for 5mins in your warm up everyday you train

*If you can do 50 UB at the drop of a hat spend 10mins practicing triple unders

B. EMOM 2-3 Wallwalks x5

C. 10min AMRAP at a consistent but challenging pace

3 Burpees

6 Swings (28/20kg)

8 Wallball (20/14lbs)

- rest 4mins -

10min AMRAP at a consistent but challenging pace

5 Renegade Rows e/s (12.5/8kg)

8 DB Push Press (12.5/8kg)

16 Anchored Feet Sit Ups (toes under db’s)

- rest 4mins -

Run 2km (2 big blocks and 1 small block)

This week builds on last week with some different movements, load and intensity. Having had last week to feel out some different movements this week you should be able to increase the load and you will find that the reps have come down to also allow for that.

After the stuff up last week with the drop set prescription everyone should know what to do this week when you see that on both day 1 and day 2.

Finally, try not to kill anyone with the OH Barbell walking lunge.

No video this week. Just knuckle down and build on last week.

Darren

—–

Week 2, phase 1.

Run, AD or row 30min @ conversation pace

Good week of testing last week. Thank you everyone for your efforts and submitting your results and comments on how it was for you – good, bad and otherwise. Don’t be discouraged by what you think was good enough or not good enough, they are all just insights.Although I encourage more of you to post your results to the blog for consideration. If your results and thoughts aren’t posted to the blog and aren’t reported to me then they are not considered when writing the program. This week is the result of what we need to work on from what we saw last week and through my general observations.

Check out the video for this week here http://www.youtube.com/watch?v=dC-BXmVdLdg

Phase 1: Week 1

Day1 : CP UBV Pull; Squat; Alactic Power

A1. Ring Rows 5 x 5-7; rest 30s; 3sec decent, no pause at bottom

A2. Back Squat 2wu+ 3 x 10; rest 2mins; controlled decent, no pause at top

B1. CGBP 2wu+ 3 x 10; rest 90sec; controlled decent, no pause at top

B2. Power Snatch 5 x 2; rest 90sec; build to heavy but BEAUTIFUL

C. Deadsled 3 x 8-10s @ 100%; every 2:30

Day 2: WL Skills; Position from ground + Pull under bar + Aerobic

A. Jerk 5 x 3-5; rest 60s; first set bar only and build to slightly challenging weight to keep PERFECT

B1. Sots Press @ parallel 3 x 3; rest 15sec

B2. Snatch Pulls 3 x 3; rest 30sec; weight in heels + pull into hips

C. Snatch Balance 3 x 3; rest 60s; catch deep

D. Pocket Snatch + Snatch; 5 x 1; rest 90s; use what you have learnt in previous exercises

E. 12-16min Cycle @ 85%; rpm 100+ match the gear to the prescribed intensity

Day 3 : Off

Day 4 or 5: CP

A1. One Arm DB Bent Over Row 1wu+ 4 x 10; rest 60s

A2. Bulgarian Split Squat 2wu+ 3 x 8-9; rest 60s

*note: do L arm row, rest 60s then L leg split squat, rest 60s then R arm row, rest 60s then R leg split squat etc

B1. Standing DB Press 1wu+ 3 x 8-9; rest 30s; 3sec decent

B2. GHD Hip Ext 3 x 12; rest 90sec; 3sec decent; first set bodyweight then add weight

C. Powell Raise 3 x 10; rest 30s btw arms; 3sec decent

Day 5 or 6: Skill tester + Aerobic

A. 3 attempts in 5mins for a Max. of Double Unders

B. EMOM 50% unbroken DU’s of your max. for the day

C. 10min AMRAP at 85%

3.2.1 Push Ups (do 3, rest, do 2, rest, do 1)

6 Ab Mat Sit Ups

9 Alternating Reverse Lunges

Run 150m

- rest 5mins -

10min AMRAP at 85%

3 Wallwalks

6 Ring Squat to Overhead Extension

20m Bear Crawl

- rest 5mins -

10min AMRAP at 85%

Row

Day 7 : REST

So this week marks the true beginning of the competition program. The past 2 weeks have been testing and analysis of the
participants to see where this beast will go. The numerals in the title of the blog (1:01) will reference the phase and the week of that phase. ie. phase 1 week 1 = 1:01; phase 2 week 6 = 2:06.
If you’re on this program or new to this program and havent completed the athlete profile then please do so immediately [Find it here].
Notice changes to the programmed days, now Mon + Tues, Wed Off, Thurs + Fri + Sat. The aerobic tempo work can be done as a second session on Tues or Sat as best suits the schedule of the athlete. Also the Thurs WL day now has an additional 1-2 set prescribed as tough rather than just skill work. And day 2 ES (energy system) high end work is there to teach us Buffulo’s to ‘GO THERE’!
There’s a vid from Ross to come. The link will be posted in comments, so keep an eye out for that insight. Review the week and post questions to comments.

Week 1, phase 1.

Day 1 (done after a rest day). CP – Athletic development + UBH press extensive + squat/UBVP moderate
A1. High hang power clean (from pockets), 3 tough reps; rest 10sec x4
A2. Box jump cluster, 1.1.1.1.1 high & challenging reps; rest 1:30 x4
A3. CGBP @ 40X0, 6-8reps; rest 3min x4
B1. BSq @ 30X1, 10,10,8; rest 2min
B2. SA DB strict press @ 31X1, 5-7/arm; rest 1min b/t arms x3

Day 2. ES potentiation – AAL (CP>mixed) + ALP (single) + UBH pull extensive
5 sets with INTENT (@ 97-100% sprint effort):
3 tough TNG power snatch – same load per set
8 Burpees AFAP (as FAST as possible)
Rest 3min
+
3 sets with INTENT (@95-97% sprint effort):
Row 40sec
Walk rest 4min
+
SA KB bent over row @ 30X0, 6-8. 6-8. 6-8 drops set by 10-15%; rest 1min b/t arms x3

Day 3. Rest

Day 4. (done after a rest day) Oly lifting skill work
80% skill based + 20% moderate >> tough
For example: Only last 1-2 work sets tough for each lift, but not max effort

Day 5 Session 1. Squat DE + UBV pull volume + DE press + SL/posterior chain extensive
A. Speed FS @ 22X1, 3reps with chains, approx 66% RM @ top; rest 45sec x8
B1. Speed CGBP @ 20X1, 5reps @ 55% RM; rest 20sec x3
B2. AMRAP (-5) kipping pull ups; rest 2min x3
C1. BB Russian step @ 21X1, 12/leg; rest 1min b/t legs x3
C2. GH raise @ 30X0, 10-12reps; rest 2min x3

Day 6. Cruise intervals (mixed) low vO2 %’s + scap work
Every 2min for 10min @ 80% aerobic effort:
7 OHS @ 35/22
20 Double unders
50 single unders
+
Rest 5min
+
Every 2min for 10min @ 80% aerobic effort:
10 Parter med ball tosses
10 Ball slams
15 wall balls
+
Every 2min for 10min @ 80% Aerobic effort:
20 Walking lunges
20 Anchored sit ups
20m Bear crawl
+
DBX @ 5010, 10reps/arm; rest 30sec b/t arms x3

Day 7. Rest

***Aerobic tempo (to be done as part 2 of day 2 or 6)***
Run, AD or row 25min @ conversation pace

This week incorporates some testing. I’m pretty excited. I want to get a good sense of where you are all at for some absolute strength (1-8 RM’s) and some strength endurance (20+ reps) plus a fun Airdyne max effort and a little aerobic
tester on the last day.

I have dropped the volume again so that you peak a little (haha, I know means so many things to so many people) so please give the tests all you have and make sure you use a 3 second decent if it says to!!!

I want the back squat test to be the new ‘arse to grass’ style of squating. Expect that your max will probably drop. That’s because it’s been artificially inflated because your squat has been too shallow, especially when it gets heavier :-0. Let’s get real here! But I have been super happy with what I have seen in the last feew weeks from peeps. Keep up the good work.

Thought I would throw a vid together to add some more context. Have a watch and post questions to comments. http://youtu.be/apMVFwptJIM

Enjoy

Darren

———

WEEK 5

DAY 1 (ideally done after rest day; Monday)

Soft Tissue Work 7- 10mins; work on areas that YOU need to mobilise

Warm Up from board

A. CG Bench Press; Find a 1RM in 12mins; must have 3 second descent

-rest 10 minutes- (you can use the first 6mins to warm up your back squat)

B. CG Bench Press max reps @ 85%; must have 3 second descent

C. Back Squat; Find a 3RM in 20mins; must have 3 second descent

(These MUST be arse to grass SUPER DEEP squats)

D. DB External Rotator & DB Powell Raise max reps @ 10% CGBP max; must have 3 second descent, aim is 9reps

——

DAY 2 Weightlifting Day (ideally done after day 1; Tuesday)

Soft Tissue Work 7-10mins; work on areas that YOU need to mobilise

* Do your warm ups in quick succession. Rest only as long as it takes to add more weight.

A. Overhead Squats; 2wu’s +3×3; rest 90s

(Make sure your grip and positioning is the same as in the Snatch)

B. Snatch Balance; 2wu’s +3×3; rest 90s

(Catch low and rock solid)

C. Snatch Pulls; 2wu’s +3×3; rest 90s

(Push knees back, keep weight in heels, pull bar in)

D. 3 Position Snatch; 2wu’s +3×1; rest 90s

(3 positions are from hip, just above knee and ground)

E. Jerks; 2wu’s +3×3; rest 90s

——–

DAY 3 (ideally done after rest day; Thurs or Fri)

Soft Tissue Work 7-10mins; work on areas that YOU need to mobilise; for most this will include ankle and hip to prepare to BSq SUPER deep today

Warm Up from board

A. BB Bulgarian Split Squat; Find your 6RM in 15mins; must have 3 second descent

(aim is 50% of BSq)

B. Seated DB Strict Press, Find your 8RM; must have 3 second descent

(aim is 29% of CGBP)

C. Airdyne; 20 sec Max effort for cals and max wattage

D. Freestanding Handstand practice 7-10mins

E. 20 Wall Walks for time

(nose must touch wall for rep to count)

——-

DAY 4 (done after day 3; Fri or Sat)

Soft Tissue Work 7-10mins; work on areas that YOU need to mobilise; for most this will include ankle and hip to prepare to BSq SUPER deep today

Warm Up from board

A. Ring Row max reps in 4mins; Rings set @ 90/75cm from ground; knees bent at 90 degrees and shoulder to knee flat to ground. Must be a 3 second descent with no rest at the bottom of the movement.

(aim is 60 reps)

B. 5 rounds for time

2mins Cycle 1km; gear 10/12 (calories)

2mins Slamball 9/12kg

2mins Burpees

*Calculate total reps and also reps per round and post to blog.

Don’t forget to post times to the blog so I can see how you are going and adapt program to suit your needs.

Here is week 2 of testing (only day 1 and 3 this week) leading into our catch up this Friday at 2:30pm to discuss findings and where to from here. Everyone make sure you get your athlete profiling in by Wednesday of this week. For the FMS component we plan to run through this stuff as a group on Monday around 2pm if you’re available. Please review the weeks layout immediately and post any questions to comments so we can answer early. This would include what to do if you are busted somewhere and cant do an exercise or are limited on time and so cant perform all sessions or all session as prescribed. Often it’s the stimulus that we want to preserve not necessarily the muscle group being worked.  

Here is a message from Ross about this weeks training http://youtu.be/Qb8m_AvQ_as

In order to get the data we need to accurately prescribe training going forward, we need to baseline some of your
numbers and characteristics as an athlete. Please return answers to the below questions by Friday 3 May, 2013.

Training age
• How long have you been training @ a high level?
• How long have you been lifting?
• How long have you been doing HIT or CF-style training?
• Have your lifts stalled?

Kinematic chains
• If a coach or training partner cues you during a lift, what do they most often say? (eg. in a FS do they scream
elbows up or knees out?) What are the most common cues you receive?

Structural balance data

What are your 1RM’s for the following:

• Back squat (high bar, ass to grass)
• Front squat
• Power clean
• Power snatch
• Close grip bench press or bench press
• Pull up
• Rack dip
• Strict press

Essence
What type of athlete are you?
• Jaguar: Powerful, good sprinter with short end power. will go out fast, blow up, flap around with pace and
then come home fast.
• Cheetah: Fast, twitchy, speedy and lacks ability to be strong or powerful. Will not be able to produce much
power, mostly goes out too fast or never really gets going.
• Buffalo: Strong, slow grinder type usually with good breathing ability. Will hold more or less the same pace
and sometimes under shoot intensity.
• Ox:Heavy set and strong. Not fast or powerful. Slow breather that lacks coordination and agility to move
outside of strength tasks.

Fascia restrictions – FMS
Complete the following – Identify any red flags
• FMS – Ankle http://www.youtube.com/watch?v=e0QqztBW52Y
• FMS Hips http://www.youtube.com/watch?v=vszJkGez5PY
• FMS – Tspine http://www.youtube.com/watch?v=tl3JKcKaCiU
• FMS – Shoulders http://www.youtube.com/watch?v=GDdhon2BXQk

Commitment level
1. Somewhat committed – Life gets in the way of training, fuelling & rest from time to time
2. Committed – Life is generally fit around training, fuelling & rest
3. Very committed -Nothing ever gets in the way of training, fuelling, professional advice & rest

We’re excited to bring you the beginnings of the competition program. This program has been born with the express intent of securing a team position in the 2014 Regionals. We have identified some weaknesses in our wheelhouse that the sport of CrossFit now requires and we are focused on attacking those.

The first 2 weeks will be predominately testing weeks to more completely understand where we as a group are lacking and strong and how balanced is our fitness. This program is not for everyone. As with all of the programs at CrossFit Ignite you will be instructed by your trainer/s that this is the right program for you. If you haven’t been told to move to this program please stay on the program that you are on.

The program will be developed weekly from the notes posted in comments. So if you have been instructed to follow this program it is part of your responsibility to yourself and to the group to post your results in comments daily. This includes notes on how you are feeling, challenges with movements and highlighting limiters in conditioning.

Any questions you have please post in comments rather than contact me directly, so that the whole group can benefit from your question and the answer.

Here’s week one. Lets get busy

Darren

——-

Day 1, Part 1 (done after a rest day): CP – UBH-press/athletic hip ratio test + UB NME insight tester

A. Close grip bench press @ 30X1, find you 1RM

–Rest 10min–

B. Close grip bench press @ 30X1, AMRAP @ 85% x A x 1 attempt

C. Power clean, find your 1RM

Day 1,  Part 2 (2-4hrs after part 1): AALE tester + core/scap testers

A. AD – 20sec for cals and peak watts x 1

B. AMRAP strict knees to elbows x 1 – aim is 15 unbroken @ 1010

C. Sorensen hold – AMSAP x1 – aim is a clean 2min

D. DBX & DB Powell raise @ 3010, AMRAP @ 10% of Mondays CGBP RM  x 1/arm – aim is 9reps

E. Side bridge – AMSAP/side x1 – aim is 90sec/side

Day 2: rest day

Day 3: CP – SL insight test + UBV-press insight test + UB capacity tester

A. BB Bulgarian split squat @ 30X0, Find your 6RM – aim is 50% of BSq

B. Seated DB strict press @ 30X1, Find your 8RM – aim is 29% of CGBP

C. 30 wall walk with push up b/t each rep: for time – aim is sub 11min

Day 4: Oly lift skill work

Note: Keep today skill based – Nothing above 70% effort.

Day 5: Aerobic sustainability tester

10 Rounds for time:

Row 500m @ D4/D3

15 Burpees

*Recored split for each round

Day 6: session 1 : CP>>Low % AER squat/UBV-pull volume + low power grinder scenario

5-7 Sets: @ moderate effort:

10 Bsq @ 50% RM

5.5 Strict pull ups

50m heavy object carry – non grip related

Rest 1min

+

Rest 5min

+

@ moderate grinder effort:

2min sled drag

2min ball slams

2min Step down box jumps @ 80/60cm

2min KB goblet squat @ 20/12

2min Strict anchored sit ups

Day 6: session 2 (4h-6hrs after session 1): Aerobic tempo

Run 20min @ Conversation pace

Day 7: Rest

Ok, So its Week 3 so we are upping the volume (4 days) as Im expecting you’re screaming for it and you should have had your break post-open. Whether you think you needed it or not.

So we have adding in some weightlifting for you to start to practice and build on.

It was our weightlifting that lacked over our conditioning in the Open. So there is a focus on strength and weightlifting for a few months, holding or slightly building our aerobic and some emphasis on the high end power stuff.

If we do to much conditioning while trying to build strength then it will hold us back. You can’t achieve everything all at once.

We will build the conditioning up again in later phases.

If you have questions then its best to post to the blog and I will answer there so everyone can benefit.

Lets get to it

Darren

———

DAY 1 Weightlifting Day (ideally done after rest day)

Soft Tissue Work 7- 10mins; work on areas that YOU need to mobilise

A. Snatch Balance; 7x 3-5; rest 60-90s

(Start with bar and build each set to a weight that is moderate; don’t drop fully into squat; just parallel; no missed reps)

Demo http://www.catalystathletics.com/exercises/exercise.php?exerciseID=80

B. Snatch Pulls; 5x 3-5; rest 60s

(Start with approx. 75% RM and build to 110% RM; stay super tight; no arm bend every)

Demo http://www.catalystathletics.com/exercises/exercise.php?exerciseID=97

C. Snatch; 2wu’s +5×3 @65-75%; rest 60-90s

(Use what you learnt in the first 2 movements; Pull slow and tight and pull under fast, punching up against the weight overhead)

D. Jerks; 5x 3-5; rest 60s

(Start with bar and build each set to a weight that is moderate but perfect; technique before load)

Demo http://www.catalystathletics.com/exercises/exercise.php?exerciseID=60

E. Overhead Squats; 2wu’s +5×3 @65-75%; rest 60-90s

(Make sure your grip and positioning is the same as in the Snatch)

——-

DAY 2 (ideally done after WL day)

Soft Tissue Work 7- 10mins; work on areas that YOU need to mobilise

Warm Up from board

A1. CG Bench Press; 2wu’s +4×6; rest 60s
(start to go for it but only failure on last set; controlled 3s decent; scapula control; let me know how you think day 1′s activities effected this)
A2. Power Snatch; 2 or 3wu’s +4×2; rest 90s
(Heavier than last week but still perfect; should be up around 80% by now; focus on tech; dump btw each rep)

B1. Pulldowns or Strict RG Pull Ups; 1wu +3×6; rest 60s
(Strict reverse grip pull ups for those who can -no bands allowed- if you can go chest to bar and focus scap retraction; no shoulder roll forward to get the height; otherwise pulldowns heavier than last week but perfect; focus on scap retraction not arm pull)

B2. Bulgarian Split Squats; 3x6e/s; rest 60s
(Use a barbell this week rack on your back; start to go for it)

C1. Back Extension; 3×16-20; rest 60s (done slow to moderate)
C2. Strict Knees to Chest 3×8-12; rest 60s (done slow to moderate; do strict toes to bar for same reps if you can)

——-

DAY 3 (ideally done after rest day)

Soft Tissue Work 7-10mins; work on areas that YOU need to mobilise; for most this will include ankle and hip to prepare to BSq SUPER deep today
Warm Up from board

A1. Back Squat; 2wu’s +4×6; rest 90s
(For warm up sets sit in SUPER bottom position for 5sec for first 3-5reps; heavier than last week; controlled 3s decent; focus on upright position and SUPER depth)
A2. DB Strict Press; 2wu’s +4×6; rest 90s
(moderate but perfect; have db’s touch should tips if poss; pull scapula into back but no lean back)

B. Good Mornings; 2wu +3×5; rest 180s
(moderate, not heavy but perfect; no rounding at all; focus on glute, ham stretch and squeeze)

Demo http://www.catalystathletics.com/exercises/exercise.php?exerciseID=183

C1. Wall facing Handstands 3-5 sets; hold for 20s; rest 45s

(walk up with wallwalk; at top toes touching wall only; focus on hollow; be prepared to roll out)

C2. Practice Freestanding handstands; 3 attempts; rest 45s

(Stay tight and long; use your fingers to balance)

D. Airdyne; 15sec @95-97%; Walk/Rest 3:30 x3 sets (you should feel like you can generate the power for longer on at 15s)

——-

DAY 4 (ideally done after rest day)

Soft Tissue Work 7-10mins; work on areas that YOU need to mobilise; for most this will include ankle and hip to prepare to BSq SUPER deep today
Warm Up from board

A. Clean Pulls; 2wu +4×5 @90-110% RM; rest 90s

Demo http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98

B. Back Squat; 2wu’s +5×3 @75%RM; rest 120s

(For warm up sets sit in SUPER bottom position for 5sec for first 3-5reps; controlled 3s decent; focus on upright position and SUPER depth)

C. 8min AMRAP @84%
Burpee Run Shuttle
(start with 1 burpee, run 10m;
turn then 2 burpees, run 10m;
turn then 3 burpees, run 10m;
keep adding 1 burpee every 10m shuttle;
score is total burpees)
-rest 4mins-
8min AMRAP @87%
Row 20 strokes hard
5 KB Snatches e/s @8-20kg
- rest 4mins-
Run 8mins @90%
(Walk to Morehead and run 8mins (approx. 2 big blocks) then walk back in from Morehead;

Don’t forget to post times to the blog so I can see how you are going and adapt program to suit your needs.