Biotest

Thib's Crossfit Training


#1

For purposes of Crossfit, I am going to be logging all my training for the next 11 weeks here. It will be an amalgamation of concepts that CT has posted on T-Nation in both articles and the forums.

Strength work will be made of the power look program in addition to the olympic lifting approach set fourth to accompany it.

Conditioning and accessory work will follow the template mentioned for the off season crossfit athlete. the general physical preparation phase will last 6 weeks. followed by the specific preparation phase, another 6 weeks.


#2

Current weight: 200lbs

Current totals:
back squat 405 (will base percentages off 395)
front squat 335 (will base percentages off 325)
clean an jerk 245
snatch 185

olympic lifts are relatively new to me (less than 1 year) and a huge weakness. if i can improve in just those 2 area and my squats dont budge i will still consider this a huge win for me.


#3

Day 1 - week 1 - 6/22/15

Snatch 70% 6 x 2 (45 sec rest) - 125
Clean & jerk 70% 6 x 2 (45 sec rest) - 175
Front Squat 80% 5x3 - 260
Zercher squat 4x8 - 155

airdyne - 8 rounds
:15 seconds max
:45 seconds

or

4 rounds
Airdyne: hard 45-60
Rest 20 seconds
Thruster: 10 x 105#
Rest 90 seconds and repeat


#4

If you need any help let me know.

One thing I would recommend is that after your work sets on the strength lifts I would recommend one “double cluster” set to work on strength-endurance.

For example…

Using your 6-7RM (about 75-80%) do: 2 reps/10 sec rest/2 reps/10 sec rest/2 reps/10 sec rest/2 reps/10 sec rest/2 reps/end of set


#5

[quote]Christian Thibaudeau wrote:
If you need any help let me know.

One thing I would recommend is that after your work sets on the strength lifts I would recommend one “double cluster” set to work on strength-endurance.

For example…

Using your 6-7RM (about 75-80%) do: 2 reps/10 sec rest/2 reps/10 sec rest/2 reps/10 sec rest/2 reps/10 sec rest/2 reps/end of set[/quote]

Sounds great. Thanks CT.

I’ve always been someone who struggles with quad development. Seems like My quads get stronger but see little to no growth. Is there anything you would suggest I add in for pure quad development?


#6

So things got crazy at work and I wasnt able to start this program when I’d planned. Things settled down and I actually took a week of from training to recoup and really start at full stregth. Here we go…

Day 1 - week 1 - 7/13/15

A. Snatch 70% 6 x 2 (45 sec rest) - 125

B. Clean & jerk 70% 6 x 2 (45 sec rest) - 175

  • harder than I expected to get all the reps in, in the :45 window. took 1;30 after round 3 and about a minute between rounds 4 and 5.

C. Front Squat 80% 5x3 - 260

D. Zercher squat 4x8 - 155

airdyne - 8 rounds
:15 seconds max
:45 seconds
99 calories total


#7

also messed around with a new piece of equipment recently added at my gym. pretty challenging, very fun. the bottom of the rope is set at 9 feet…


#8

Here’s what a week of training for some of my top level competitors look like. This is an off-season program those going to the Games are doing something different. Of course it changes every week, but it gives you an idea of the structure. I’m working with my good friend Pierre-Luc Petit who is a high level gymnastic coach and Crossfit coach. We worked together for a few years training hockey players. This is an example of course and it can be scaled if needed.

MONDAY
A) Gymnastic Strength Sprint
1-2-3-4-3-2-1
Strict Muscle ups
Plate GHD sit-ups (45/25)

B) Clean + Front squat + Power jerk + Split jerk
1+1+1+1 work up to the max for the complex

C) Back Squat (8 Sets of 3 Reps)
Sets 1-2 = 5 sec Eccentric + normal concentric
Sets 3-4 = 3 pauses of 2 sec during eccentric + normal concentric
Sets 5-6 = 6 sec pause bottom position
Sets 7-8 = normal, but heavy

D) AMRAP 5 min
15 OH Squats (95/65)
15 Chest to bar Pull ups

  • Rest 1 min -
    AMRAP 5 min
    12-15-18-21-â?¦
    Thrusters (95/65)
    Pull ups

E) 3 ROUNDS FOR TIME
12 DB Walking Romanian Lunges (deadman walk, see my latest hamstrings article)
6 Bb Bent Over Row

TUESDAY
A) 3 ROUNDS FOR TIME
1 Weighted Strict Pull up (Max Effort, heaviest weight possible)

  • 30 sec Rest -
    Long Set of Chest to bar Pull ups (not a max rep effort, 90%)
    Rest = as needed

B) Power clean 5 sec pause below knees + push press
4 x 1+3 (4 sets with the same weight

C) 1/2 squat clean 2 sec pause at reception + squat clean 2 sec pause in bottom + front squat 2 pauses (pause at 1/2 squat position, pause in thbe bottom)
4x 1+1+1+1 (4 sets with the same weight)

Clean grip DEFICIT deadlit NO HOOK GRIPâ?¦ SLOW REPS
4 x 3 go up in5 sec go down in 5 sec NEVER TOUCH THE GROUND. Same weight for all 4 sets.

C) Military Press (8 Sets of 3 Reps)
Sets 1-2 = 5 sec Eccentric + normal concentric
Sets 3-4 = 3 pauses of 2 sec during eccentric + normal concentric
Sets 5-6 = 6 sec pause bottom position (1" above shoulders)
Sets 7-8 = normal, but heavy

D) 3 ROUNDS
21 Calories Row
15 HSPU
9 Snatchs (135/95)

E) 100 OH Lunges alt. (115/75)
*6 Burpees bar facing penalty every time you break the OH position ! Have fun :wink:

WEDNESDAY
A) 3 ROUNBDS
1 Weighted Strict Ring Dips (Max Effort, maximum added weight)

  • 30 sec Rest -
    Long Set of Kipping Ring Dips (not a max rep effort, 90%)
    Rest = as needed

B) Clean work up to max (3 misses allowed with each weight, stop when you miss a weight 3 times)

C) Snatch high pull from hang
4 x 3 (4 sets with the same weight)

D) CARSE
21-18-15-12-9-6-3
50m Bearl Crawl
Squat Cleans (95/65)
Double Unders
Deadlifts (185/135)
Box Jumps (24â??â??/20â??â??)

THURSDAY
REST DAY

FRIDAY
A) 3 ROUNDS
1 Weighted Strict Muscle up (Max effort, as heavy as possible)

  • 30 sec Rest -
    Long set of Kipping Muscle ups (not max rep effort, 90%)
    Rest = as needed

B) Snatch
6 x 2 (6 sets with the same weight)

C) Front Squats (8 Sets of 3 Reps)
Sets 1-2 = 5 sec Eccentric + normal concentric
Sets 3-4 = 3 pauses of 2 sec during eccentric + normal concentric
Sets 5-6 = 6 sec pause bottom position
Sets 7-8 = normal, but heavy

D) Team of 2 Chipper
1200m Run all members
120 One arm Db Snatchs (75/55)
800m Run all members
80 Hang Power Cleans (205/135)
400m Run all members
40 Muscle ups

E) Every 90 seconds for 9 min (6 sets)
3 HSPU
6 Jumping Pistols over paralettes
9 KB Swings (72/53)

SATURDAY
A) 3 ROUNDS
1 Big Deficit Strict HSPU (Max effort, maximum deficit)

  • 30 sec Rest -
    Long set of Kipping HSPU (not max rep effort, 90%)
    Rest = as needed

B) Snatch
Work up to 1RM (3 misses allowed)
5 x 2 @ 80% of 1RM

C) Romanian Deadlifts (8 Sets of 3 Reps)
Sets 1-2 = 5 sec Eccentric + normal concentric
Sets 3-4 = 3 pauses of 2 sec during eccentric + normal concentric
Sets 5-6 = 6 sec pause bottom position
Sets 7-8 = normal, but heavy

D) Bench Press (8 Sets of 3 Reps)
Sets 1-2 = 5 sec Eccentric + normal concentric
Sets 3-4 = 3 pauses of 2 sec eccentric + normal concentric
Sets 5-6 = 6 sec pause bottom position (1" before chest)
Sets 7-8 = normal, but heavy

E) 15-12-9
Front Squats (185/125) "Barbell from the ground"
Bar Muscle ups

SUNDAY
REST DAY


#9

Hey, i am trying do the same program. How this change every week?
So… structure of training is:
A-strenght exercise
B-strenght exercise
C-Wod/strenght exercise
D-wod
E-wod
Am i right?


#10

Coach,

Those sets of 8x3 (RDL’s, squats, Military Presses, etc.). Are the work sets ramping or the same weight?

Seems like a great way to do an strength movement!


#11

[quote]wojtas665 wrote:
Hey, i am trying do the same program. How this change every week?
So… structure of training is:
A-strenght exercise
B-strenght exercise
C-Wod/strenght exercise
D-wod
E-wod
Am i right?
[/quote]

No, every day has a different structure. No two weeks are exactly alike.


#12

[quote]Panopticum wrote:
Coach,

Those sets of 8x3 (RDL’s, squats, Military Presses, etc.). Are the work sets ramping or the same weight?

Seems like a great way to do an strength movement![/quote]

Neither, use a challenging weight for all work sets, which can change depending on the technique. For most the weight might be a bit heavier for the first technique, slightly lighter for the next two, and heavier for last technique


#13

Thank you very much.
I hope to know this structure…
So this is Specific Physical Preparation or GPP?
Sorry for the mess here Moose.


#14

[quote]wojtas665 wrote:
Thank you very much.
I hope to know this structure…
So this is Specific Physical Preparation or GPP?
Sorry for the mess here Moose.[/quote]

Specific Physical Preparation… the athletes using this plan already have the foundation they need and the gen prep is really short.


#15

Thank you!

This will be something I have in mind when I plan my next cycle.


#16

Thank you again.


#17

day 2 - week 1 - 7/14/15

A. 3 rounds
strict deficit handstand push-up x 1 (10")
-rest 30 seconds-
kipping handstand push-up (not max reps, roughly 90%) x 12 reps all rounds

B. Bench Press
5x3 @ 80% 235#

C. Floor press
4x6 @ 165# full 2 second pause with triceps on ground every rep

D. 3 rounds for time
21 cal row
15 HSPU
9 clean and jerk 135#
TIME: 9:06


#18

CT - the sample training week is awesome!! thanks so much. definitely going to incorporate so of the concepts from there into this next block of training.

btw, i also saw that post on your blog about alex vigneault and the 500 rep bench press workout. RIDICULOUS! guy is a cyborg


#19

my gym added another fun toy to the mix today. a 200 pound med ball! the size makes it very awkward to manipulate. definitely took a few tries to figure out…


#20

Tomorrow
Week 1 - day 3 7/17/15

a. work to 3rm power snatch

b. work to 3rm power clean

c. deadlift 5x3 @ 80% (400#)

____ time dependant ____

d. 2" deficit deadlift

e. metabolic conditioning