1st April – It doesn’t matter who we are what matters is our plan!

Supplementary

Ensure you complete 100 reverse hyperextensions over the week.

Ensure you are introduced to Hip Extensions

Do 10 slow Iron Scap protocols after mobility every session

Side Raises 4sets of 10reps 2.5kg plates or 8kg kb’s slow scap retraction and just up to horizontal too shoulders

Single arm Kettlebell Rows 3sets of 12reps each arm

Skill

Muscle Up progressions…

Overhead squat – complete 20 reps with the bar every time you come in.

(Even if it is just a quarter squat)

Sunday 30th March

 

Skill Practice – Toes to Bar.

Beginner – Going over kipp and breaking down movement

Practice Scap pull-ups

Advanced level – 4 sets of max effort attempts with 1min rest inbetween

 

Hang Clean Max

1mile run

50 kb swings Russian

50 burpees

50 wallballs

1mile run

Monday 31/03/14

3×5 front squat

5Wall walks

10 pistols

15 toes to bar

10 wallwalks

20 pistols

30 toes to bar

Finish with pyramid sprints (5m, 10m 15m) 3x rest 1min inbetween

Tuesday 01/04/14

 

4sets of 6reps:  3 point hold iso pull-ups.

Jump up – hold at top, middle and bottom before pulling up of steping back and jumping up.

Super set:

3 Shoulder press

6 Bentover row

5sets 1min rest inbetween each set

3rounds

15 Shoulder to overhead

20 Bar over burpees

800m run

Wednesday 2/04/14

 

Back Squat – 7×3 @80%

5rounds

5 Handstand press-ups

10 Box jumps

20 Kettlebell swings Russian 32kg/20kg

200m run

Thursday 3/04/14

Specific Supplementary-

Reverse hypers are a must at least 30reps

KB single arm rows 4sets 6reps

Side raises 4sets 8reps

 

Pull-ups 2 sets of max effort attempts.

1 Rep max Snatch

Beginners

Light weight – working on positions and bracing and ingraining good movement patterns.

The more advanced put some weight on increase slowly, finish hard, pull yourself under, remain tight singles rest inbetween, concentrate!

Most will need to stick with light to moderate weight to practice pulling of the floor, timing, hamstring engagement, and agreessive hip extension before you pull yourself under the bar and drop into the receiving position.

Conditioning wod

Nancy

Friday 4/04/14

10 reps Deadlifts 100kg/70kg

50 Wallballs

10 deadlift

40 wallballs

10 deadlifts

30 wallballs

10 deadlifts

20 wallballs

Saturday 5/04/14

Team prowler session (Bring your sick bucket)

23rd March Last week!

Supplementary

Ensure you complete 100 reverse hyperextensions over the week.

Ensure you are introduced to Hip Extensions

Do 10 slow Iron Scap protocols after mobility every session

Side Raises 4sets of 10reps 2.5kg plates or 8kg kb’s slow scap retraction and just up to horizontal too shoulders

Single arm Kettlebell Rows 3sets of 12reps each arm

Skill

Muscle Up progressions…

Get working on ring rows with a false grip and including the turnover movement.

Sunday

Every 30secs for 5mins

5toes to bar

5burpees (alternate)

Touch and go deadlifts 5sets of 2reps

Bodyweight workout…

100pressups every 2mins on the minute 2wallballs

Scaled moderate – 80reps

Beginner – (press-ups are not very good) raised pressups and 50 reps

Monday

Strength

Emotm 10

10burpees

10sec hold with weight at top of pullup (alternate)

5×5 front squat           

10min amrap

3 clean

6 toes 2 bar

200m run

Tuesday

 

Emotm 5

5 overhead squats with 30/25kg

 

 

Hang Snatch 3rep max.

 5rounds for time:

9 Snatch deadlift 35/25

6 Power snatch

3 Ohs

Wednesday

Every 30secs for 5mins

5 pullups

 

Bear complex

5rounds with 2min rest inbetween each round increase weight each time.

Conditioning

3min on 2min off x3

cindy

Thursday

30sec holds x4

Handstand holds

1rm weighted pullup

25pressups

100m run

25 wallballs

200m run

25 kettlebell swings

400m run

25 knees to elbows

800m run

25burpees

Friday

If doing the open workout tomorrow – Ensure you take this day as a rest day.

Conditioning workout

Inverted kalsu

100 thrusters 42.5/30kg every minute on the minute 5 bar over burpees. 20min cut off

 

Saturday

CrossFit Games Open 14.5

Reaching the Next Level – Super Mario Style!

#BOBSGARAGE NEWS

Testing dates set 3months point…

1st, 2nd and 3rd weekend of May

Will run slightly differently to last time. Splitting the lifts up over the 3 weekends if possible..

First weekend Back Squat 1 Rep Max, 2nd weekend Deadlift 1 Rep Max, 3rd weekend Push press 1 RM. Body weight tests will run every Saturday at 1pm for all 3 weekends. Sundays testing will take place in the 11am class with a conditioning workout after. (Unless your completely done from Saturdays bodyweight drills try to get the first max done that weekend)

1 Month Check up…

Some of you have done really well! Improved mobility, smashed strength targets, rehabbed injuries and I am really impressed! Keep up the good work! Special mention to Cat for getting her strict pull-ups, Malcy for hitting 100kg back squat for 3 and Chris for finally managing to overhead squat and handstand hold same with Colleen! March Member of the month still to come gonna be a hard one to chose!

To those that are struggling. If you haven’t made it in this week or even last week. Don’t fret just get back in and we can build from their! I make no apologies at being uncompromising in my approach. I ask for commitment and that’s why I hold you to your goals so we are constantly keeping track of your progress and ensure that you are progressing!

CrossFit Open

Shout out to Adam, Junayd, Jamie, Cat and Irene who have been completing this oh and Clem who visited this week along with Lindsay from Germany. Couple of tough workouts..

Ok below is the supplemental/mob/skills this week and then the program. Come in Half an hour before to get it done!

Beginners – don’t panic. I will scale it for you! We will keep it real simple the first 3weeks, ensure you that your Pushing/pulling/squatting once a week (if you squatted last time then you will Press next time) – If you have injuries that need rehabbed – get your mobility done, rehab exercises done, stick to the plan and don’t get frustrated! Workouts will be scaled to your level and I will ensure that I give you a solid grounding on your form on the lifts.

Finally membership deal – You have until the end of March to secure your reduced price monthly membership from £75 to £55.

Inductions £45 bring a friend and I will give you it half price.

From End of March single sessions will be going up to £12.

Ok Lets go build some hurting bombs!

 

This weeks Mobility/Supp/Skill work

Mobility

Glute Yoga stretch accumulate 4mins in this position (2mins each leg)

Psoas smash – Gettin right into your guts yo! 2mins each side.

Foam Roller twists. Go all the way up your back rocking side to side.

Supplementary

Ensure you complete 100 reverse hyperextensions over the week.

Ensure you are introduced to Hip Extensions

Do 10 slow Iron Scap protocols after mobility every session

Side Raises 4sets of 10reps 2.5kg plates or 8kg kb’s slow scap retraction and just up to horizontal too shoulders

Single arm Kettlebell Rows 3sets of 12reps each arm

Skill

Muscle Up progressions…

Get working on ring rows with a false grip and including the turnover movement.

Sunday

EMOTM 10mins

5ring dips 5 burpees

Overhead squat

5×2

 

6x 400m runs

 

Monday

Strength

For every 30secs for 5mins

10pressups, max pull-ups (alternate)

Hang power cleans 3rep max        

4rounds

200m Farmers walk with 2 20kg plates taken with a pinch grip

30 burpees

Tuesday

Emotm 8’

10 overhead squats with the bare bar

 

Chin up holds at – chin over bar – 5sec holds 10sets

 

Turkish get up practice

2min on 1min off. 5sets

3 Thrusters 42.5kg/30kg

6 Bar over burpees

Wednesday

EMOTM 5’

5 double unders and 10-3pressups

 

1rep max back squat

3rounds

5 muscle ups – scale to seated with leg assist

10 hspu

15 pistols each leg

Thursday

3rounds

6 rope  climb

6 handstand press-ups

18 burpees

800m run

Friday

If doing the open workout tomorrow – Ensure you take this day as a rest day.

 

Strength

Push press 1rep max

 

Max effort Lsit holds with weight 5 sets

Conditioning workout

3rounds

21 Front squat 75/35

400m run

 

Saturday

CrossFit Games Open 14.4

Its Hammer Time – Next weeks training

This program is subject to change. It will be scaled to your various level. If you are irratic in your training, then your strength will be squats first time back, and then 2nd session pressing/pulling session. Irrelevant of whats on the programme.  Make sure you make it in 30 minutes prior to mobilise and get your pullup skill work done and back extension workdone.

Supplementary

– accumulate  30 back extensions/superman can be a combination before every session

Iso holds at the top of the pull-ups 6x 3-6sec holds

Ring rows 5sets of 6reps use a bar is there are no more rings left

20 pressups

Iron Scap Protocol

Sunday

Weighted pull-ups 5sets of singles

 

Deadlift

Work up to a heavy single then do 4sets of 5reps at 80%

800m run

25 hang power cleans

25 chest to bar pullups

Monday

Strength

Back squat 5×3

Helen

3rounds for time:

400m run

21 overhead kettlebell swings 1.5/1pood

12 pullups

Tuesday

Strength

4max effort pullup attempts strict

Split Jerk

1-1-1-1-1

EMOTM 12

2 GROUND TO OVERHEAD 225LBS

6 BURPEES

Wednesday

Strength

Hang Snatch heavy single

 

EMOTM 12

3 hspu

5 toes to bar

7 power clean 60/40kg

Thursday

Strength

Super set of max effort floor press (bodyweight) and strict pull-ups (+25%BW)

3rounds for time:

12 burpees

12 wallballs

12 box jumps

12 32kg kettlebell swings

Friday

If doing the open workout tomorrow – Ensure you take this day as a rest day.

Pullup strength

False grip ring pull-ups 10sets of 3-5 eccentrics

5rounds :

800m run

25 burpees

Saturday

OPEN WOD 1