August week 1

August skill- Handstand press-ups

 

Also this week their will  be no 16.30 class on 30th July due to me coming back from Glasgow.

This weeks challenge I want everyone to set a 400m time on the rower.

And complete the following rowing workout 6x400m partner row (I go you go) Use as a active recovery session or as one of your metcons.

 

Testing will be coming up next month!  Saturday 16th, 23rd, 30th it will take place in the 10am session and everyone is advised to do it, reassess your goals, what you have achieved and still to achieve and what you would like to focus on. It will also give you a chance to get to know newer members also.

 

This week and next week I am going to place a particular emphasis on press-ups and pullup progressions so expect them to feature heavily and for their to be some weighted variations.

 

Just 2 more weeks of the 20rep backsquat programme to go! Most of you are around 10-15kg away from your 5rep max!

 

 

9th August – team workout – then BBQ – Bring your own disposable barbeque and some meat and beer.

 

 

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

supermen 100reps,  raised press-ups 50reps – box ring rows 5sets of 3

Mobs – make sure you come in half hour possible. If you are serious about your training you will want a full 90minutes to train when your with me because 60minutes just doesn’t cut it.

Exercise of the week – barbell smashing- set a bar up at waist height. Work from your calfs and then go to your hamstrings and glute/ adductors.

 

 

Strength

Inverted Barbell Row 5×2

Prone shoulder with weight 100reps

 

Core Stability

Draw in exercise

Hip adductor exercises with the bands, external, internal.

 

Shoulder stability

Band work predominantly WTY exercise

 

 

 

 

Monday 28th

 

20rep back squat 5th week

 

100 reverse hyperextensions

 

Inverted rows (barbell) 5x 3-10reps)

 

5×10 KB Rows

 

10×5 pullups (strict)

 

5rounds

35 pressups (when you fail raise onto box)

15 Kettlbell swings 32/20

400m run

 

 

 

 

 

 

 

 

Tuesday  29th July

Handstand practice for 10mins at start of class grab a partner- Practice freestanding balancing with aid of partner.

 

Handstand holds 4x20secs on 20off

 

 

 

Overhead complex (time limit – 15mins)

1rep push press

1rep push jerk

1rep split jerk

Rest as needed complete 5sets

 

Conditioning

5rounds

3 hspu

6 pullups (strict)

 

 

 

 

Wednesday 30th July

 

100 supermen

 

20rep back squat

 

5rep deadlift –ground

 

Kipping practice

 

Conditioning

(Strict) Fran

 

For those who would like to kip their pull-ups. If you can do 5strict pull-ups then I will let you.

 

Thursday 31st July

 

10x Depth jumps 3 jumps consecutively

 

Pull-ups Isometric holds – (3-4sets) rest 2mins between each set

Top

Middle

Bottom

10-30secs hold at each point- take a box so that you can step out at each point and don’t have to jump or perform  a pullup to get into position

 

Hollow rock practice

50reps

 

 

conditioning

4rounds for time:

5 power cleans

10 front squats

20 bar over burpees

 

 

 

 

Friday 1st August

 

 

Strength

20 rep back squat

Barbell glute bridges

5sets of 8reps 50/30kg

 

4rounds

40pressups

15 box jumps

 

 

Saturday 2nd August

Closed

July Wk 4 training

July skill- Leg less rope climb – seated from ground 3reps.

 

9th August – team workout – then BBQ – Bring your own disposable barbeque and some meat and beer.

 

 

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 strength

Weighted planks, supermen 100reps,  raised press-ups

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 21st

 

20rep back squat

5×10 backextensions

Lunges 6reps 3sets forward then backward

 

 

 

15min amrap

10 bear crawls

10 goblet squats 24kg

10 burpees

10 kettlebell swings24kg

 

 

 

 

 

 

Tuesday  22nd July

Strict press- 5x2reps

 

 

Pullups – 7×2

 

Hang clean 5×3

4×5 barbell bent over rows

 

5 rounds

8 Knees to elbows

10 Burpee box jumps

200m sandbag run

 

 

 

 

 

 

Wednesday 23rd July

100 supermen

 

20rep back squat

 

5rep deadlift –ground

 

Kipping practice

 

3rounds

7 Hang power clean (do unbroken) 60/30

15  Bar over burpees

 

 

 

 

Thursday 24th July

 

Depth jumps 3 jumps consecutively

 

5×3 pullups

Overhead squat 5x3reps

 

Farmers walks

5rounds

200m men (32-40kg) women (16-20kg) with kb. Run out of kbs use two plates

10 push press

400m run

 

Friday 25th July

 

 

Strength

20 rep back squat

Hip bridges 2sets of 8 1and quarter reps

 

 

Handstand work for 10mins freestanding with a partner

 

Complex

5rounds rest inbetween

3 position clean +1 jerk

Take as much rest as needed but don’t take the piss.

 

 

 

Saturday 26th July

Catch up on strength missed this week,

To be announced lets see how broken everyone is after this weeks lifting.

 

Practice skills that need worked on, handstand, muscle up,

 

 

 

 

2nd week of July Program

July skill- Leg less rope climb – seated from ground 3reps.

 

19th July – team workout – then BBQ – Bring your own disposable barbeque and some meat and beer.

 

 

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 strength

Weighted planks, supermen 100reps,  raised press-ups

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 14th

 

 

 

20rep back squat

 

Barbell glute bridges 4x 8reps (1/14reps)

 

5×10 back extensions

 

10rounds

5 pullups (3weighted 2 normal)

5 dips

10 push ups

 

 

 

 

 

 

 

 

Tuesday  15th July

 

Pullups – 6×3

 

Hang Snatch 5×3

Overhead squat 5×2

4×5 barbell bent over rows

 

3rounds

20 burpees

12 thrusters

400m run

 

 

 

 

 

 

 

 

 

Wednesday 16th July

5×10 back extensions

 

20rep back squat

 

5rep deadlift –ground

 

Kipping practice

 

3 rounds

15 thrusters

10 toes 2 bar

200m run

 

 

 

Thursday 17th July

 

1rm box jump

 

5×3 pullups

 

5rounds

30 airsquats

5 power cleans

400m run

 

 

 

Friday 18th July

 

 

Strength

20 rep back squat

 

 

4sets of barbell glute bridges 8reps of 1/14

 

5rounds

5 deadlift 100/55

3 Wallwalks

15 burpees

 

 

 

Saturday 19th July

Partner workout

3rounds

800m run

50 swings

60 burpees

70 airsquat

80 pressups

 

Team workout – bring your own barbecue/meat/beer for afterwards

2nd Week of July Programme

July skill- Leg less rope climb – seated from ground 3reps.

 

19th July – team workout – then BBQ – Bring your own disposable barbeque and some meat and beer.

 

 

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 7th July

 

 

 

20rep back squat

100 reverse hypers

Barbell glute bridges 1x 8reps (1/14reps)

 

EMOTM 7mins

 

3cleans

 

EMOTM 6

6 toes to bar

12 burpees

 

 

 

Tuesday  8st July

 

 

Strength

 

Super set

5 Push press

Max rep Pull-ups

Rest 1min complete 4sets

 

Handstand practice 10mins

Use partner to balance free standing

 

OTMEM 5

20 double unders

5 burpees

 

 

 

Wednesday 9th July

 

20rep back squat number

 

Heavy single Clean

 

EMOTM 7

1clean + 2 Front Squat

 

 

 

 

Thursday 10th July

 

Power snatch heavy single

 

5rep Deadlift

 

3rounds

5 Rope Climbs

30 Wallballs

800m run

 

 

Friday 11th July

 

 

Strength

20 rep back squat

4 sets of 4 reps lunges forward and backward

Push Jerk heavy 2 reps

 

Conditioning

5rounds

8 thrusters 40/25kg

16 burpees

 

 

Saturday 12th July

 

 

Scottish CrossFitters workout for July – 100 curtis P for time 95lbs/65lbs

 

1rep is power clean, racked lunge left and right then shoulder to overhead

AFAFP – CrossFit Fife – Si Macauley.

 

 

Catch up on strength you missed