1st Week of July Program

June Member of the months – Chris Macbeth and Irene Somerville

 

NOTE ON BACK SQUAT PROGRAM ‘SQUATS and Milk’-  If you make every squat session in the 6week cycle you have the best chance at hitting your 5rm for 20reps by the end, but if you only do 1 a week or two you will need to try to do slightly bigger jumps in weight each time.  Or aim for a slightly lower weight at the end of the 6weeks.

 

July – Skill – The Kip for Toes to bar.

 

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 – Banded Bully, Pec smash- but do it properly, Splits.

 

Strength

Inverted Barbell Row 5×2

Scap Pullups 10x 3

 

Core Stability

Deadbug – squeeze your glutes? If they are soft your in for trouble

Hip extensions  – on GHD.

 

Shoulder stability

Prone shoulder 32 reps 3sets

 

Hip stability

Side leg raises

 

 

 

 

Monday 30th June

Strength

20rep back squat

 

 

Ghd controlled negatives 3sets of 4-7reps

Or Reverse hyper controlled negatives

 

Conditioning

Sand bag push press 50reps 45kg/25kg

Every time the bag is dropped 5 plyo pushups side to side of bag

 

Tuesday  1st July

 

Skill Work – Kipping Swing

For Toes to bar and Knees to elbow

 

Do at start of class – in the 30min window.

 

strength

1×5 deadlift

 

Conditioning

3rounds

10 Sandbag power cleans to shoulder alternate

20 kettlebell step-ups 20’’ 20kg or 24kg

 

Wednesday 2nd July

 

20rep back squat number 2

 

Snatch – 5 x 1
Snatch Pull – 3 x 3

 

Conditioning

30secs on 30secs off x4

Press-ups

Take 2min rest do 5sets

 

 

Thursday 3rd July

 

Strength today:

5×5 push press

 

EMOTM 10

Toes to bar 8reps

5 burpees

 

5x400m runs with 2mins rest

 

Friday 4th July

 

 

Strength

20 rep back squat

 

20mins to work Turkish getup

 

No conditioning today

 

Saturday 5th July

 

Armed forces day workout

Partner workout

3rounds for time

28 over bar burpees

6 clean and jerk 80/50kg

14 front rack lunges

400m farmers carry with your partner? Wowzer or share a sandbag

 

Depending on Time constraints you may catch up on a set of 20rep back squats. July Induction starts at 9am

Squats and Milk – The 20 rep Squat Routine – Our next squating cycle

Next weeks we will begin a new  squating  cycle it will be something completely different, we will squat 3 times a week on Monday – Wednesday – Friday and it will be 20reps back squat  each time.The 20 rep squating routine is one of the oldest lifting programs and was introduced by John McCallum in 1968.  Coined  ‘squats and milk’ as old school lifters would drink a gallon of milk a day while on it. It will last 6weeks and will begin a week on Monday. You will have one attempt to hit the 20rep back squat on the Monday-Wednesday- Friday.

 

Firstly you need to find your 5RM take 80% of your 1RM. Then either decide if your going to do it twice a week/once a week or 3times a week over the 6weeks. Next take away 2kg for every workout your going to complete over the 6weeks, we are looking for roughly 60% of your 1RM.

The goal is to squat your 5RM for 20reps at the end of the 6weeks.

Any questions, concerns, or freakouts please do send me an email.

Training – week commencing 22nd June

June Skill Can you do a LEGLESS rope climb yet?

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 coac6h so that I can pass it onto you with even higher quality coaching.

Supplementary

Mobs – everyone must address their mobility problems be it too tight, or too slack lack of stability. It is your base foundation in which you build on your athletic power/strength/endurance. I will not rest until injuries are rehabbed and you are able to have good motor control!

Strength

Iso holds 1min at top of pull-ups do 3times and let me know if you complete this

Core Stability

Deadbug – cumulate 3x1min holds

Hip bridges

Shoulder stability

Prone shoulder 32 reps 3sets

Hip stability

Side leg raises

22th  June – travelator run. Comment if keen. Its up in the Pentlands near colinton. We go at 9am there….

Monday 23rd June

 

 

strength

Work up to a heavy back squat single

 

Conditioning

5rounds

Amrap 2mins

8 pressups

12 Kettlebell swings (American swing)

6 Burpee box jumps

Rest rest 1min

Tuesday  24th June

 

Skill Work15mins

Free standing Handstand work

 (due to popular request – we are gonna work on our free standing handstands today)

Done with a partner accumulate 5mins in the free standing position

 

20mins

Push jerk Heavy single

 

3rounds

10 power cleans 60/30kg

20 front racked lunges

200m sandbag/plate run 45/30kg

 

Wednesday 25th June

 

Clean and jerk 5×1

Warm up and set your first lifting weight then hit it. Looking for a full squat and either split or two footed jerk, only do 5lifts then do

3×3 clean pulls

 

Then:

Front squat 3×1 rep

Conditioning

4rounds

10 Toes to bar

12 Burpees

200m run

Thursday 26thth June

 

Strength today:

Max effort pull-ups with 60% of 1rm weighted pull-ups do 3x.

20 min amrap

4reps each side Sandbag Turkish getup 45kg/20kg

100m run

Friday 27th June

Power Snatch – 5 x 3
Hang Clean – 5 x 2

Team workout

Teams of 3 one person resting one person hang power cleans 15reps one person burpees 15reps

Weight 70kg/35kg

Saturday 28th June

Kettlebell skill work

Kettlebell snatch

100 kettlebell snatch 32/16kg alternate left and right do 10 burpees every time you put the kettlebell down.

Also catch up on  any strength or wods that you may have missed

Can you do a legless rope climb yet?

June Skill Can you do a LEGLESS rope climb yet?

Programming note*

If your brand spanking new, you will do the following  Squat once a week/ Press once a week/deadlift once a week/ work your pressing progressions for your first strict pressup and your pulling progressions for your first strict chinup then later pullup.

Some workouts maybe scaled but sometimes you will have a completely different workout. This is because everyone is different and has particular needs, if your mobility sucks then at least 30mins of the session needs to be dedicated to that.

Also if you have a injury that needs rehabbed do not expect to me to let you ignore it. It is my job to challenge you to change.If that means giving you some cold hard truths and telling you what you need to do, be it laying off the conditioning or high intensity training, or going to see one of my many physio contacts to start the rehab process then do this. Build your foundation strong out of solid rock and the rest will fall into place. Listen to me or GTFO.

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 Ask me about these for a demo or google them…

Mobs – Banded Bully, Pec smash- but do it properly, Splits.

Strength

Inverted Barbell Row 5×2

Scap Pullups 10x 3

Core Stability

Deadbug – squeeze your glutes? If they are soft your in for trouble

Hip extensions  – on GHD.

Shoulder stability

Prone shoulder 32 reps 3sets

Hip stability

Side leg raises

14th  June – Tell someone about how awesome #bobsgarage and maybe go for a run or swim or just rest? Or do yoga? Or Run with a pack? Do 100 pressups? 100 pullups? Whatever you do get it done and fucking bring it to Monday training. Seriously!

Monday 15th June

 

Strength

Back squat

3×5 last week in 6week linear progression strength cycle add 2.5kg onto last weeks weight

If your squat is weak, mobility is poor, struggle with full depth, check your fucking ego and keep the weight low. Ass to fucking grass.

Front squat 20rep max last time – add 2.5kg if you dare ps if you didn’t make the 20reps last week don’t put the weight up hit that weight and fucking nail it!

next week we will be testing your back squat 1 rep max.

Conditioning

EMOTM 10

30sec squat hold

1 wall walk

Tuesday  16th June

 

Hill sprints 7-10reps – route – turn left on Newhaven road cross the bridge and touch the gas main then come back. Rest 3mins

 

 

Strength

Deadlift – 5reps

Add 5kg from last week

Wednesday 17th June

5x 3 power snatch

5×3 power clean and power jerk (1+1)

5×3 Overhead squat

Conditioning optional today if you have completed yesterdays workout…

EMOTM 12mins

At least 70% of max 2 touch and go cleans (full squat) if your mob allows, if you struggle with the bottom position then raise the bar.

Thursday 18th June

Strength

Push |Jerk

1-1-1-1-1-1

 

Hero Workout

http://www.crossfit.com/mt-archive2/004622.html

DT

5rounds for time

12 deadlifts  70kg

9 hang power cleans

6 push jerk

Friday 19th June

 

 

Strength

Floor Press

Conditioning

10-9-8-7-6-5-4-3-2-1

Floor press body weight

Pull-ups

Kip/butterfly or strict

Saturday 20th June

 

 

Snatch – 6 x 1
Clean & Jerk – 6 x 1

 

Conditioning

Scottish CrossFitter’s June Wod

 

5rounds for time

20 box jumps 24/20

30 kettlebell swings American 32/24kg

Courtesy of Rob Lawson – CF Aberdeen – post scores on the group page.

2nd week of June training

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

9th June – Go do some press-ups in the park – go for a run – try something new or just chill out and relax and take a rest day.

Monday 10nd June

 

Clean + Jerk

 

5x (3cleans+1Jerk)

 

4×3 clean pulls

 

Conditioning

In teams of 2 do:

20 manmakers

1600m sandbag run

 

Tuesday  11th June

 

 

Isometric Pullup holds

Top

Middle

Bottom

5-10sec’s each hold step down between each hold. Do 4 times

Push press 5x2reps

Conditioning workout

5rounds

5 Handstand press-ups

10 Pull-ups strict

400m run

Extra credit

Lateral banded front raise

4x 15sec hold with 15reps

 

 

Wednesday 12th June

stability

30sec ipsilateral deadbugs

30sec 4way deadbugs

30sec rest x4

Strength

Back squat linear progression week 5 of 6

3×5 add 2.5kg and go straight across.

22-15-10

Overhead kettlebell lunges

Only need one kettlbell alternate every few reps to other hand

Paired with knees to elbows

Extra credit

4x

Max effort glute ham bridges

10 banded good mornings

Thursday 13th June

 

Strength

Snatch

5×3

Snatch pull

4×3

3rounds

6 Power snatch  as heavy as possible ideally 60kg for men, and women 25kg

400m run

Friday 14th June

 

 

5rep deadlift  – warmup – take what you hit last week add 2.5kg and hit it

20 hip extensions on the ghd

Wod

3rounds

21 Thrusters  40/25

21 Box jumps 24/20

 

Extra credit

Handstand holds – free standing

Plate flips (plates in both hands)

Saturday 15th June

 

Partner wod

100 wallball

75 burpee over box jump

50 ground to overhead 50/30kg

Technique – go over snatch on the kettlebell

 

Catch up on strength movements you have missed this week: pull-ups for sure, and maybe clean or snatch.or backsquat or pushpress. Your choice.

Standards – What is Expected of You

I have been itching to write my next blog post for a while now but wasn’t sure what I wanted to really write about. Then it came to me to go into more depth on the gym standards. I had written up a list of numbers for my testing and goal setting pack but I really want to delve deeper into this.

Lets start of with the relationship between myself and you. It must be Professional, I am moving away from personable and moving towards professional. You need to come with an open mind and the ability to absorb the knowledge and interpret the things I am saying to you. You must put your trust in me and you should be rest assured that I will never ever take this for granted. Making changes is by no way easy, and sometimes it can be a very stormy process and take you too the very edge of failure. But please rest assured I will never compromise and I will always stick to what I think is best. I will always be open to feedback and will try to learn and develop from that to make your experience the  best training experience in Edinburgh.

Attitude – It is what can make good training great. Your focus, drive and how hard you are willing to commit and be consistent is determined by your attitude. Life can grind you down with all the stresses involved, but this place can be somewhere that will help develop your mental strength and help you deal with lifes problems. Again sometimes it can be stormy in the gym, (read as me getting up in your face confronting you on your shitty attitude) it could be a tough workout that makes you red line or a weight that is just beating the fuck out of you.  A good Sailor wasnt forged in calm sea’s.

 

It all starts with Mobility – Some of you are flexible as fuck, some not so much, some have injuries that need rehabing. Creating stability and mobility are crucial and are the building blocks to your new athletic training regime. Get to know the Couch box stretch and if you have overhead mobility issues you must mobilise them every time you come in and fight yes fight for increased range of motion.

 

Learn to move well, to hold your body in good positions, to pin your shoulders back, to brace effectively and keep you back in good positions. Mindfulness in movement is so important and if you aborb this one well enough you will stop yourself from most injuries if combined with good core stability and shoulder stability exercises.

I want to build you strong and fit from the ground up and I dont want to do it any other way!

Bodyweight movements.

Master the strict pressup then get unbroken reps and keep increasing them dont be satisfied till it is atleast at 60reps

Master the Chinup – once this has been done go for reps, more the better aim for 25reps and then you will be more than ready for the pullup

Master the pullup -a stepping stone is isometric holds (bar to chest- hold 3x1min)  once your strict pullup has been attained focus on getting more reps these need to be trained at least 3times a week to make substancial progress. Once a week does not cut it.

Develop and maintain a strong core  for Stabilisation – 5x1min in the hollow rock

Ring Dips – make sure you have 5 in a row before even thinking about muscle up progressions – the same with pullups make sure you can do at least 10 chest to bar pullup before starting progression work.

Squats – Ingrain a good safe – movement pattern – with as low a depth as possible that your mobility allows.

Be comfortable with squatting to depth and under considerable load. I will find a way for you too squat, be it a box squat,  hip squat, with a safety squat bar, single leg variations like bulgarian split squats, or side squats will be called upon, you will follow structured strength cycles.

This is the same with the deadlift and overhead movements.

 

Once you have built up a strong base in the squat, deadlift, and press, then your next task is to master the power clean. Once the power clean is mastered we move on to the full clean. You must develop confidence in the Overhead squat, learn and develop your power snatch and then full snatch lastly. Ingraining such complex movement patterns takes time, patience, training consistency, good mobility and a good base level of strength. It needs commitment.

Lastly – Individualized programming. Everyone is different and has their own weaknesses and strengths and comes in at different times. It is my number one priority that you follow a structured strength and conditioning plan. It is important to workout in a group manner but it is just as important to follow a proper and well structured programme. This has been crucial in the rehabilitation of two of my members so far. For most following the programming I post is fine, if they come to at least 3 of the sessions a week. If not then it is crucial I get you too squat, deadlift, and press and work on your pressup progressions and pulling progressions as well as your conditioning workouts as well.

Conditioning workouts, I follow a underlying theme of concentrating on building capacity before building intensity. Some conditioning workouts will be arduous. They will challenge you and you will curse me for making you do them especially at 6am. Saturdays workouts are longer more challenging workouts. They are designed to test what your metal is made of and find out what lies beneath this is your chance to test your stamina and endurance. Do not go into these workouts lightly.

The end goal – To turn you into a self automated athlete one that knows how to maintain and mobilise their body, move under load, stress and fatigue and is strong fast and fitter all round.

Oh and I almost forgot. Master the 2pood kettlebell 32kg 40 turkish getups, 1oo swings, 100 snatches.

30 muscle ups

3 legless unbroken rope climbs

50 strict handstand pressups in under 25mins

I would put weights on the clean + Jerk and Snatch but I think for every person it is different for them. The most important thing is that you develop confidence and good technique with the movement and most importantly a strong bottom position (read strong back)

Saddle up, get ready for training this week.

Rob

If you have any questions then please email me at rob@hashtagbobsgarage.co.uk