• Author / Uploaded
• Raúl Madueño Cortés

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ADVANCED PROGRAM DESIGN Week 1 - 4

The following pages will test your ability to see progression in program design across different levels of athletes The Advanced program is a typical layout/design of a Crossfit Games Level Athlete who is looking to maintain/build his capacity to compete at the highest level. The first page below is the first week in a 4 week progression. The goal over the next three weeks will be to progress the client using the first week as a guideline. We offer three programs for you to practice on: Beginner, Intermediate and Advance. One of the obvious separators between the three programs will be overall complexity, volume of sessions, training load, prescriptions in effort of mixed aerobic work, and variations in progression models (I.E. - Linear, undulating, Waves, etc.). Using the tools you’ve gathered from the previous modules, do your best to “fill-in” the following as needed to the program: 1. weights 2. tempe 3. reps/sets 4. mixed module pieces Part of the beauty behind designing training programs is the creativity a coach gets to express. While it won’t be perfect for each and every one, do your best to write in what YOU would think is the best path relative to what you are given.

Advanced Week 1 M O N D AY

T U E S D AY

AMA) EMOM x 9 minute:: 1st min- 5 lateral box step up onto 30”; right leg 2nd min- 5 lateral box step up onto 30”; Left leg 3rd min- 30 second Ring Body Saw B) Pause Squat Snatch. Below the Knee Hang Squat Snatch. Above the Knee Hang Squat Snatch: x1.1.1 -build to a tough complex for the day C) Pause Squat Snatch. Below the Knee Hang Squat Snatch. Above the Knee Hang Squat Snatch: x1.1.1 every 1:30 x 5 sets @ 90% of above max load for the day D) Pause Front squat: @ 32X1; 2-2-2; rest 3 min b/t sets *First set moderate, then build from there *No belt E) 15 minutes @ grinder pace:: 100’ HEAVY Yoke Carry 10 D Ball Over Yoke @ 150# ball (throw it over the bar you have on your back when you carry it) 100’ Sled Drag (turnaround at 50’) HEAVY (drive knees) 10 Calorie AB @ 60 RPM

AMA) DB Complex: x3 Right Arm Push Press x3 Right Arm Push Jerks x3 Right Arm Split Jerks -rest 1-2 min & complete on opposite arm *Build to a max load for the day on both sides *Focus on CONTROL of the DB OH B1) Flat Single Arm DB Bench Press: @ 40X0; 8 tough reps/ arm x 3 sets, rest 1 min b/t arms, rest 1 min b/t movements B2) Single Arm DB Row (no support): @ 30X0; 10 tough reps/ arm x 3 sets, rest 1 min b/t arms, rest 1 min b/t movements *No support, use core/glutes to prevent rotation C) EMOM x 20 minutes:: Min 1-5: x2-5 Free HSPUs (aim for strict if possible, otherwise do Kipping) Min 6-10: x1 Legless Rope Climb to 15’ (begin seated) Min 11-15: 4-6 Ring Muscle Ups Min 16-20: 7 Toes to Bar + 8 Chest to Bar

AM-

Active Recovery:

A) 3 sets:: 7 min Row @ 1:50-1:52/500m (damper at 5; keep the stroke rate up, breathing)

A) 45-60 minutes @ 50%/EZ: Swimming EZ

6 min walk

For Example:

D) Side Plank Rotation w/ Band: 10 reps/ side x 3 sets, rest 1 min b/t sides *Get that SCAP to work; MOVE SLOW

10 Calorie Row @ 950 cal/hr

PMA) Assault Bike: 30 seconds @ 66,68,70 RPM 30 seconds @ 50 RPM x 18 sets *First 6 @ 66 *Next 6 @ 68 *Last 6 @ 70 **Stick to the pace, focus on breathing and recovering during active rest + 5 min rest b/t + B) Assault Bike : 60 seconds @ 67,68,69,70,71 60 seconds @ 45-50 RPM x 10 sets *Start @ 67 RPM, increase by 1 RPM every 2 SETS *Breathing and recovering Cooldown: 10 min walk in the sun

PMA) Running : 30-35 minutes @ 50%/EZ *Aim for mouth closed; nose breathing *NICE AND EASY *BREATHING *Vary the route every time

W E D N E S D AY

7 min AB @ 62-63 RPM 6 min walk **Focus on breathing!! **Give me feedback on the RPE for this session *Should be tough but manageable

PMA) 5 sets @ 80%/ sustainable effort:: 10 Wall Balls @ 30# to 10’ 10 KBS @ 32kg 10 Calorie AB @ 58 RPM 10 Box Jump Step Down @ 24” 10 Burpees to 6” OH

10 Double KB Hang Power Clean to OH @ 24kg/ hand

T H U R S D AY

-OR“Around the World” type session: 1 min AB @ 50 RPM 1 min Bear Crawl 1 min Single Unders 1 min Row @ 850 cal/hr 1 min Plank on elbow 1 min Walking Lunges x 7 sets **Let me know what you end up doing here *If swimming, keep it EASY, should be restorative NOT tiring

F R I D AY AMA) EMOM x 4 minutes:: 1st min- x3 Right Arm Hang KB Snatch + x3 Right Arm KB Push Press + x3 Right Arm OH Reverse Lunges @ 16kg 2nd min- x3 Right Arm Hang KB Snatch + x3 Right Arm KB Push Press + x3 Right Arm OH Reverse Lunges @ 16kg B) Pause Power Clean. Below the Knee Hang Squat Clean. Split Jerk: x1.1.1 -build to a tough complex for the day C) Pause Power Clean. Below the Knee Hang Squat Clean. Split Jerk: x1.1.1 every 1:30 x 5 sets @ 90% of above max for the day D) Barbell Front Rack Walking Lunge: Build to a tough set of x5/ leg for the day (10 continuous steps) *Goal is 275+ pounds E) EMOM x 20 minutes:: 1st min- 30 second Free HS Hold practice 2nd min- GHRs @ 30X0; 8 reps 3rd min- 30 second Triple Under Practice 4th min- 30 second Hollow Body Hold (maintain lumbar contact; BREATHING) 5th min- 50 second Alternating Single Leg Glute Bridge (keep hips up, nice and controlled switches each time)

*GOAL is SAME TIME PER SET *mix the order each set

Sunday

A) 10 minute Play::

PM-

Roll to Support on Rings L Sit Hold on Parallettes into Free HSPU/Free HS Hold Single Arm HS Hold B) EMOM x 10 minutes:: Min 1-5: x3-4 UB Strict Ring Muscle Ups Min 6-10: x2 Strict C2B Pull Ups (weighted; get that chest to touch) C) 4 sets:: 10 Calorie AB @ 58 RPM 50’ HS Walk 5 Kipping HSPU to tough deficit 10 Calorie AB @ 58 RPM -rest/walk 1 min b/t setsD) 4 sets:: 10 Calorie Row @ 950 cal/hr 1 Legless Rope Climb to 15’ 15 UB C2B Pull Ups 10 Calorie Row @ 950 cal/hr setsE) 10 minutes @ 85%/Sustainable but

A) 500m Row Repeats: 500m Row @ 1:42 w/ stroke rate at 32-34 -rest/walk 2 min b/t setsx 18 sets **BREATHING; damper at 4.5

S U N D AY

AM-

-rest/walk 1 min b/t Friday PM-

70 DU’s -rest 1:1-

S AT U R D AY

tough pace:: 10 Calorie AB 5 Power Snatch @ 155# (all singles) 30 DU’s

A) Running : 30-35 minutes @ 50%/EZ *Aim for mouth closed; nose breathing *NICE AND EASY *BREATHING *Vary the route every time

Advanced Week 2

ENTER ANY APPLICABLE TEMPO, REP/SET M O N D AY

T U E S D AY

AMA) Assault Bike:

W E D N E S D AY

AM-

est b/t

A) 1 set @ 8090%/High but Consistent Effort::

B1) Slight Incline Neutral Grip DB Bench Press Alternating:

B2) Static Sled Pull:

C) EMOM x 25 minutes:: A) OHS:

C) Squat Snatch: D) Pause Front squat:

E) Barbell Front Rack Reverse Lunge:

F) 5 rounds @ grinder pace:

AM-

AM-

A) 45-60 minutes @ 50%/EZ:

A) 3 sets; not for time:

A) 10 minute Play::

B) EMOM x 10 minutes::

Cooldown:

PMA) 4 sets::

Half kneeling SA Arnold Press

B) Squat Snatch:

S AT U R D AY

Active Recovery

B) Pause Squat Clean. Push Jerk:

B) Assault Bike:

PMWarmup: 3 sets: Single Leg RDL

F R I D AY

AMA) DB Complex:

Cooldown:

T H U R S D AY

C) Pause Squat Clean. Push Jerk:

C) 3 sets::

D) Rear Foot Elevated Split Squat:

D) 3 sets::

E) EMOM x 20 minutes::

E) 3 sets::

PM-

F) 10 minutes @ 85%/Sustainable but tough pace::

A) 500m Row Repeats:

PM-

D) Side Plank Rotation w/ Band:

PMA) Running :

A) Running :

*Vary the route every time

S U N D AY

Rest; Off

Advanced Week 3

ENTER ANY APPLICABLE TEMPO, REP/SET M O N D AY

T U E S D AY

W E D N E S D AY

T H U R S D AY

AM-

AM-

AM-

Active Recovery

A) OHS:

A) Kettlebell Complex: x5 Right Arm KB Windmill

A) 5 sets::

A) 45-60 minutes @ 50%/EZ:

B) Pause Squat Snatch:

B1) Flat DB Alternating Bench Press:

C) Pause Squat Snatch:

F I R D AY

AM-

A) 10 minute Play:

PM-

A) 1 set @ 8090%/High but Consistent Effort::

B) Clean lift off. Squat Clean. Split Jerk:

C) Clean lift off. Squat Clean. Split Jerk:

C) EMOM x 30 minutes (wearing 20# vest):

D) 4 sets:

D) 3 sets::

E) 4 sets:

D) EMOM x 10 minutes:

E) EMOM

F) 10 minutes @ 85%/Sustainable but tough pace::

PM-

PM-

A) Running:

A) 500m Row Repeats:

F) EMOM x 15 minutes: PM-

B) EMOM

C) L Sit Rope Climb:

Cooldown:

E) Barbell Front Rack Rear Foot Elevated Split Squat:

AM-

A) 2 sets; not for time:

B2) Single Arm Ring Row: D) Front Squat:

S AT U R D AY

A) Assault Bike:

PM-

B) Assault Bike : A) Running : 30-35 minutes @ 50%/EZ Cooldown:

S U N D AY

Off; Rest

Advanced Week 4

ENTER ANY APPLICABLE TEMPO, REP/SET M O N D AY

AMWarmup: EMOM x 12 minutes:

T U E S D AY

AM-

C) Snatch Pull. Squat Snatch:

D) Front Squat Cluster:

AM-

T H U R S D AY

Active Recovery

A) 5 sets:: A) Kettlebell Complex: x5 Right Arm KB Windmill

A) Pause Snatch Pull. Snatch Pull.:

B) Snatch Pull. Squat Snatch:

W E D N E S D AY

A) 45-60 minutes @ 50%/EZ: S PM-

B1) Flat DB Alternating Bench Press:

B2) Single Arm Ring Row:

C) EMOM x 30 minutes (wearing 20# vest):

A) Intervals:: 5 min AMRAP @ 80%:

F R I D AY

S AT U R D AY

AM-

AM-

A) Halting Clean Deadlift. Pause Clean Pull:

A) 10 minute Play:

B) Pause Power Clean. Below the Knee Hang Squat Clean. Split Jerk:

B) EMOM

C) Rope Climb Complex: C) Pause Power Clean. Below the Knee Hang Squat Clean. Split Jerk:

D) Russian Step Ups:

D) 4 sets::

E) 4 sets::

E) EMOM E) Double KB Front Rack Walking Lunges:

D) EMOM x 10 minutes::

PMF) 5 sets:

PM-

A) Running ; PMA) Assault Bike:

B) Assault Bike : Cooldown:

A) 500m Row Repeats:

F) 10 minutes @ 85%/Sustainable but tough pace::

PMA) Running :

S U N D AY

Off; Rest