June week 1 training

News

Induction course starts this Saturday – 9am few spaces left. Next two wedesday 1930 classes will be an induction class.

June induction has 3 spaces left starting 31st May

CRG event got cancelled.

May Member of the month Male is – Miles Female is Corrinne Well done. Thank you for your commitment and effort you have put in this last month you have earnt this.

Good job on cooling down this month and the improvements in mobility and strength that I know some of you have made.

June Skill will be Legless rope climbs challenge will be to complete 3in a row before class.

I am hosting a bio mechanics seminar on the Saturday 2nd– Sunday 3rd of August. Please note the gym will be closed on the 2nd of August. I trust you will understand my need to better my learning and knowledge as a coach so that I can pass it onto you with even higher quality coaching.

Supplementary

Mobs – Overhead shoulder work – lx ball on side of armpit, smash with barbell, scrape, banded distraction,

Strength

Pendley Rows 4x10reps

Raised press-ups 7sets of 10reps

Core Stability

100 reverse hyper extensions

Full glute ham raises – learn technique and finer points etc.

Shoulder stability

Prone shoulder 32 reps 3sets

Hip stability

Side leg raises

Fire hydrants

Crab walks

Sunday 1st June – closed – take a rest day or go to the park and do some pull-ups and press-ups 100 of each should suffice. Swim or run or Yoga? Mix it up Catch you Monday!

Monday 2nd June

 

 

Alternate between

 

Monkey bar pull-ups – 4 sets of 5reps (4different combinations)

Single arm rows 3×8

Then 3mins rest

3rep max push press

Then

8 min amrap

10 jumping press-ups

10 ring rows or rope rows (feet on box in a horizontal position)

 

Tuesday  3rd June

 

Strength

Snatch Heavy Single

 

 

Conditioning

1 power clean, 1 push press, then 2 then 3 and so on till you cant complete it, rest 3mins repeat 3x

 

 

 

 

 

Wednesday 4th June

Strength

Back squat linear progression week 4

3×5 add 2.5kg and go straight across.

20 rep max front squat add 2.5kg

Conditioning

Sled work

Push/push

Push/drag

Push/sprint/push

Guys – at least 2plates

Girls – at least 10kg

Thursday 5th June

 

Clean + Jerk heavy single

 

1×5 deadlift add 5kg from last week.

 

1 rep max weighted pullup

 

Pullups – 3sets of max efforts

There is no conditioning workout today.

Friday 6th June

 

1rm box jump

3×5 floor press

12 power cleans 80kg/40kg

Rest 3mins

12 power cleans

Rest 3mins

12 power cleans

 

Saturday 7th June

 

1mile sand bag run partner. 45/30kg

Training programme last week of May

News

Remember – 8am and 10am on Saturdays now.

June induction has 3 spaces left starting 31st May

Last two Wednesdays of June there will be a crossfit class at 1930

Myself and David P will be entering the team wod at CRG.

Anyone like to join us?

Start working your kipping pull-ups 3times a week to prepair for the high volume kipping pull-ups…

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!

Thats the testing finished now. If you missed it and still want to do it then please let me know.

Supplementary

Mobs – Overhead shoulder work – lx ball on side of armpit, smash with barbell, scrape, banded distraction,

Strength

Kettlebell single arm rows 4×6

Scap pulls – 4×5

Core Stability

Deadbugs 5x30secs

Shoulder stability

WYT – upper and lower

Hip stability

Side leg raises

Fire hydrants

Crab walks

Skill – Deck Squat – I am going to make you do this every time you come in this week

You guys are doing a great job with the cooldowns btw.

May – Task/challenge – Cool downs – try to stay for at least 10mins to cool down go through some yoga movements, barbell smash, lx ball on shoulders back, glutes, banded distraction, new exercise for this week mob/cool down will be the child pose.

Sunday 25th May

Closed today. Take a rest day here. If you have loads of energy and want to stay active then take this opportunity to go swimming or go for a run.

Try some yoga. Or just get down to some mobilisation

Monday  26th May

 

8×8 back extensions

 

Trunk Stability:

Ipso Lateral deadbugs 3 x 30secs

 

Squats(linear progression)

3×5 straight across again add 2.5kg

Front squat 20rep max

Conditioning

2min on 1min off x4

10 box jumps

10 jumping lunges

Extra Credit

20 hip extensions.

25 strict pullups

 

Tuesday  27th May

 

Alternate between the 3exercises:

Deadbug 5x 30secs

Reverse hypers or back extensions 5sets of 10reps

Rest 3mins

deadlift

1x 5reps

Rest 5mins

15-12-9-6-3 Toes to bar

 25 -20 -15 -10 – 5 wallballs

Extra Credit:

Band resisted pull-ups 3reps and dynamic pushups 6reps x4

 

 

 

Wednesday 28th May

4×10 reps back extensions

Strength

Cleans

5x 2 (power clean and power jerk)

Overhead squats 3×3

Bent over rows 5sets of 6reps

Conditioning

5rounds

5 Kipping pull-ups

10 burpees

15 abmat situps

400m run

Thursday 29nd May

 

10 rope climbs (warmup)

Accumulate 3mins in handstand hold

 

2rep max weighted pullup

 

10min  amrap

5 hspu

10 pistols

15 pullups (strict)

Extra Credit

ISO dip holds 5 secs 15reps

 

Friday 30th May

 

warmup

4 box’s consecutive box jumps x7

strength

Power Snatch 5×2

Heavy front squat

 

Conditioning

5x

25yard farmers walk

50yard shuttle run  (run out to 25yard point and back)

Rest 45secs

 

Saturday 31th May

Hero workout – Arnie  done in a partner style – same reps.

http://www.crossfit.com/mt-archive2/005449.html

inductions are changing + Additional Saturday Class

Ok you know they say that the only true constant is change well.. Here goes.

 

Inductions will be changing as of 31st May into a 4session course done over saturday 11am – wed 1930 – sat 11am-wed 1930

There will only be 1 induction course done a month and it will be done on the start of the month. The cost remains the same at £45 and is non refundable.

This will leave two Wednesday 1930 classes free to CrossFit. Also a further 8am CrossFit class will be put on Saturdays.

Saturday 8am class will be active from 24th May. The first Induction course will start on the 31st of May at 11am. Teamup will be updated in the next few days to reflect this.

 

 

 

 

 

Training 18/05/14

News

Until further notice the gym will be closed on Sundays as of 25th May. No classes will be held on Sundays.

Sunday’s Inductions will now be on Wednesday at 1930 in place of the usual CrossFit class.

Last chance to do your testing this weekend. Email me if you want to arrange.

Everyone should have reset their goals and know what they are working towards if not send me an email and we can have a chat about it.

Supplementary

Mobs – Overhead shoulder work – lx ball on side of armpit, smash with barbell, scrape, banded distraction,

Strength

Kettlebell single arm rows 4×6

Scap pulls – 4×5

Core Stability

Deadbugs 5x30secs

Shoulder stability

WYT – upper and lower

Hip stability

Side leg raises

Fire hydrants

Crab walks

Skill – Deck Squat – I am going to make you do this every time you come in this week

May – Task/challenge – Cool downs – try to stay for at least 10mins to cool down go through some yoga movements, barbell smash, lx ball on shoulders back, glutes, banded distraction, new exercise for this week mob/cool down will be the child pose.

Last Sunday session – 18th May

Warmup

1 crawl, 10pressups, 400mrun, 10 spidermen, 50wallballs, 10 alt lunges

5>1

box squat

increase weight after each set, this is a strength workout not timed. Focus on using full hip extension

 Barbell glute bridges 2x sets of 8reps (1 and a ¼)

Prowler – take 80% of your last max and do the following

80m out/and back

Push/push

drag/drag

Push/drag

Push/sprint/drag

Push/sprint/push… Will you get that far? Who knows. Go hard or go home on this one.

Monday  19th May

Alternate between the two

Kettlebell single arm rows 6sets of 5reps

Back extensions 6sets of 8reps couple of sets do reverse hypers.

-combine with shoulder mobility

ISO holds 4x

Top

Middle

Bottom

Holds between 5-10secs

Step back between each exercise

5rounds for time

8 Thrusters 45/30kg

20 Burpees

Tuesday  20th May

 

Cleans – 2nd week of the cycle

Clean & Jerk – Heavy single
3×3 clean pulls

3rounds

6 Power cleans 80/40

Kettlebell swing 12reps Russian 32/20kg

400m run

 

Wednesday 21th May

50reverse hypers

Squat programme

Back squat

3sets of 5 straight across add 5kg

Front squat 20rep max add 5kg

Barbell glute bridges

2x 8rep 1 ¼ reps

100pressups

Every break go for a 400m run

Thursday 22nd May

 

5rep max weighted pullup

Max effort rope climbs in 2minutes x3

If possible legless – beginners from ground

Conditioning

1min handstand hold or for as long as possible followed by backwards bear crawl to rig and back twice rest 1min repeat 5times

 

Friday 23rd May

 

 

Overhead squat – mobility/skill and strength work

Beginners and those that are still not capable of overhead squatting work on mobility exercises paired with ohs holds at top and other scaled exercises designed to help you increase shoulder range of motion and develop technique

-if mobility is spot on the give me a overhead squat complex

1 power snatch, 2 snatch balances, 3 overheadsquats x 5 rest between sets

5sets of strict max effort pullup attempts

5sets of ring dip holds max effort.

There is no conditioning workout today.

 

 

 

Saturday 24th May

Quick feet drills and 3 unbroken box jumps x7

Split jerk 1-1-1-1-1-1

40 wallwalks with a pressup – time cap of 10mins.