Programming Thursdays…. Its time to build some hurting bombs!

News

Closed on 10th May

Last Workout of April will be Murph on 30th April. (4th May)

There will be 1 team workout on the 1st weekend of every month

Anniversary opening party – 9th May

Testing begins aka resetting your goals also!!! Recap/refresh/stayontrack!

9th May session – 1rep max Deadlift.

This coming weekend 3rd May 10am class 1rep max testing back squat and a short team workout.

3rd May 1pm BW testing 4th May 1RM back squat if you havnt done it yet. Or Murph 1pm BW testing.

Combat Ready Gym – Scottish Throwdown Saturday 21st June

Pairs Murph comp – £40 a pair.

Any profits raised ‘Southwest Scotland RnR’, a great Dumfries based charity that benefits injured service personnel by offering them an activity based retreat (http://www.southwestscotlandrnr.org.uk/).

local regiment ‘1Scots’ to compete, judge and visit with us all for the day. You and your members will have the chance to pit yourselves against serving soldiers and see who comes out on top!

Any interest let me know…

 

Supplementary

Mobility

Ankle – lx ball on foot, wall ankle exercise

Hips –couch box stretch (accumulate 4mins in this stretch)

Back – foam roller twists – psoas – smash with lacrosse ball/ plate

Strength

3x60sec ISO holds at top of pullup

False grip ring rows 6×8

KB single arm rows

Side raises 5x10reps

Pressup 5×10 raised press-ups (on a box)

Iron scap protocols 10reps

Hip extensions and back extensions. If you cant feel your hamstrings you need this! Take the time to do the back extensions slowly so that you are hanging by your heel cords and its all on the hamstring.

Hip Extensions get me to demonstrate it for you..

Skill Handstand holds

Sunday 27th April

 

 

Deadlift

1-1-1-1-1-1-1-1

Pullup holds 3x 60secs at top position.

50 reverse hyperextensions

3×10 kb single arm rows.

10rounds

5 chin ups

10pressups

Monday 28/04/14

5×2 back squat

6rounds

3 power cleans

6front squats

3 push jerks

60/40kg

Tuesday 29/04/14

70% snatch 6singles.

50 reverse hyperextensions

4rounds

10 Knees 2 elbows

20 Wallballs

200m run

Wednesday 30/04/14

Push/Pull

KB single arm rows 4x6reps

Push jerk

5sets of 2reps

Handstand press-ups

EMOTM 10mins

3reps

EMOTM 10mins

5 strict pull-ups (chin over bar)

10 burpees

 

Thursday 01/05/14

70% Clean singles 6x

Fran

21-15-9

Thrusters

Pullups

If you have not got at least 5 strict unaided pull-ups down no kipping.

Very new beginners – ring rows

Intermediates – (no strict pull-ups yet but can do pull-ups on a red and blue band)

Jumping pulllups or strict banded pull-ups

Friday 02/04/14

 

Take today as a rest day to ensure you give 100% on testing your back squat and bodyweight tests tomorrow.

Overhead squat 3rep max

3rounds

15 Box jumps 30’’

15 Wall walks

Saturday 3rd May

1RM BACK SQUAT

Conditioning

10min amrap

10 kettlbell swings Russian

5 goblet squats

Bodyweight testing at 1pm

Sunday 4th May

1RM back squat if not completed yesterday. Your doing it next week if you dont make it this weekend btw. Dont think you can escape not setting yourself new goals either or testing your bodyweight movements either. There is no hiding in my garage 🙂

If you have done the 1RM yesterday then it is either Murph or half murph today.

Bodyweight testing at 1pm

Where the Rubber meets the road.

News

Last Workout of April will be Murph on 30th April.

 

Supplementary

Mobility

Ankle – lx ball on foot, wall ankle exercise

Hips –couch box stretch (accumulate 4mins in this stretch)

Back – foam roller twists – psoas – smash with lacrosse ball/ plate

strength

Ring rows 5x6reps

Side raises 5x10reps

Pressup 5×10 raised press-ups (on a box)

Iron scap protocols 10reps

Hip extensions and back extensions. If you cant feel your hamstrings you need this! Take the time to do the back extensions slowly so that you are hanging by your heel cords and its all on the hamstring.

Hip Extensions get me to demonstrate it for you..

Skill Handstand holds

Sunday 20th April

 

 

Snatch Max

5rounds

3 snatch

6 overhead squat

9 snatch balance

50/25kg

Monday 21/04/14

Skill Practice

Kipping swing into Knees to elbows 10mins

Handstand holds 3x20secs

5×3 1and a quarter front squats

21-15-9

Box over burpees

Kipping Pullups

Tuesday 22/04/14

MAIN SITE WOD

8 minutes to complete:
1-mile run
315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run
225-lb. power cleans, max reps
Then, 12 minutes to complete:
1-mile run
135-lb. overhead squats, max reps

This will be scaled for beginners or the less inclined to run too 800m and scale weight accordingly

Wednesday 23/04/14

 

Barbell Rows 5x6reps

Strict press 4sets 2reps

Handstand holds 7sets of 1min on 1min off 6

Conditioning

10rounds

6 Sternum to bar pull-ups

Length of the gym Bear crawls

 

Thursday 24/04/14

 

Deadlift

EMOTM 12mins

2reps increase weight every minute if possible

3rounds

15 Hang Power clean 60/45

15 burpees

Friday 25/04/14

5×3 1 and a quarter rep back squat

4rounds for time

25 behind the neck lunges 60/40kg

400m run

Saturday 26/04/14

Weighted pullup 5rep max

Or holds for beginners with weight

Handstand press-ups 20kg deficits 20reps

Beginners practice kick up into handstand holds intermediates do negatives

Run 1 mile

Rest 5mins

2x 800m

Rest 3mins between

4x 400 rest 2mins between

Perspective + Perception both will change with #BOBSGARAGE

News

Membership has been increased now from the 1st of April to £75 single sessions up to £12.

Save 9th May for the 1year celebration. OMG can’t believe its almost a year!

Nikki and Elaine have a fun run if anyone would like to join them…

 

http://uk.virginmoneygiving.com/fundraiser-web/fundraiser/showFundraiserPage.action?userUrl=RadioLollipop&faId=424417&isTeam=false

Just be clear, we are not asking people to be sponsored, this event is an awareness and PR event, so the only money we are asking for is a £5 registration fee.

 

Supplementary

Mobility

Ankle – lx ball on foot, wall ankle exercise

Calfs – smash with bar

Hips – smash with bar + couch box stretch (accumulate 4mins in this stretch)

Back – foam roller twists – psoas – smash with lacrosse ball/ plate

Banded distraction – hips and shoulders.

strength

Ring rows 5x6reps

Side raises 5x10reps

Pull-ups holds at top 5sets of 5secs

Straight arm planks 4x30secs

Pressup 5×10 raised press-ups (on a box)

Iron scap protocols 10reps

100 reverse hyperextensions over the week.

Skill – overhead squat – do 10 reps before every session with bar

Sunday 13th April

 

 

Clean + Jerk Max

EMOTM 20mins

2 clean and jerk

Monday 14/04/14

EMOTM 10mins

6 Toes to Bar

Pause Back squats (2sec pause)

5sets of 3 reps

Tuesday 15/04/14

 

Weighted pull-ups 3rep max

Handstand holds 6 x 1min on 1min off

Wod

30 shoulder to overhead 60/35

25 bar over burpees

20 toes to bar

Wednesday 16/04/14

 

Mid thigh cleans 3rep max

 

 

3rounds

75swings

50 wallballs

25 burpees

Thursday 17/04/14

 

Push Jerk heavy single

Pullups

Isometric holds at bottom position 6x 10sec scap contractions.

150 pressups

Everyminute you have to stop run 400m

Friday 18/04/14

Above the knee 3rep snatch

Barbell rows 5sets of 6reps

3rounds

100 double unders

20 power snatch 42.5/25

Saturday 19/04/14

Front squats

Iso holds 5x3reps (3sec hold at bottom)

Run 1 mile

Rest 5mins

2x 800m

Rest 3mins between

4x 400 rest 2mins between

Training 6th April

Supplementary

Mobility

Ankle – lx ball on foot, wall ankle exercise

Calfs – smash with bar

Hips – smash with bar + couch box stretch (accumulate 4mins in this stretch)

Back – foam roller twists – psoas – smash with lacrosse ball/ plate

Banded distraction – hips and shoulders.

strength

Ring rows 5x6reps

Side raises 5x10reps

Pull-ups holds at top 5sets of 5secs

Straight arm planks 4x30secs

Pressup 5×10 raised press-ups (on a box)

Iron scap protocols 10reps

100 reverse hyperextensions over the week.

Skill – overhead squat – do 10 reps before every session with bar

Sunday 6th April

 

5rounds

10 chinups

20 pushups

30 airsquats

40 kettlebell swings

400 m run

Monday 7/04/14

 

Muscle up progressions –

Ring dips/holds 4 max effort ring dip attempts

False grip pull-ups 4sets of 5reps

4sets of max effort ring press-ups

Wod

3rounds

20 toes to bar

12 burpees

400m run

Tuesday 8/04/14

Strength

100 reverse back extensions

10>1 box squat increase weight after each decending set

Conditioning

1min on 1min off max effort racked lunges 4x chose weight that is challenging

 

Wednesday 9/04/14

 

20minutes to find a heavy Split jerk

Wod — 12mins

5  handstand press-ups

7 Strict pull-ups

Run 200m

Thursday 10/04/14

Snatch pulls 4sets of 2reps

Wod

10min amrap

10 power Snatches 40/30kg

20 wallballs

Friday 11/04/14

3 position Clean – 5sets increase weight each time.

High hang, knee, 6inches

Saturday 12/04/14

EMOTM  10

Odd minute

10 burpees

Even minute

5 pullups

4sets of 10 reps barbell rows.

Wod

Lauriel  – courtesy graham Holmberg

For time:

23 deadlifts 155/105

23 handstand press-ups

23back squats

23 burpees

23 ground to over head