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
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.
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.
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
