September week 1

September skill – progressions for knees to elbows…

The deadbugs will only be on Monday and Friday now.

Last chance for bodyweight testing Saturday 29th 0800.

Biomechanics – get those hips in line…. do your anti spasm exercises 4xaday.

 

New cycle – ‘The John Welbourne Cycle’ 20 weeks Monday – 3×5 backsquat +3×5 strict press – Wednesday – 5rep deadlift Friday 3×5 backsquat+3×5 strict press

 

Olympic lifting cycles

Tuesday – Clean+Jerk – 3 position clean+ jerk (do for 6weeks) this first week find a max then next week we will do 5sets at 65% then wk3 70% wk 4 75% wk5 80% wk6 85%

Thursday – Snatch – 3 position snatch do for 4weeks with ohs work same as above.

 

Greg Everett Dedicated program –

 

 

 

Supplementary

Practice Drawins

 

Strength

If you don’t have any chin-ups yet make sure you do 7×1 every time you come in.

You can never do too many Kettlebell rows.

 

Core Stability

Hip extensions

 

Shoulder stability-swimers…

 

Weightlifting

 

Week 3

Up the weights from last week as you’re able to.

Monday

Clean & Jerk – 5 x 1
Clean Pull – 3 x 3
Back Squat – 5 x 3

Tuesday

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

Wednesday

Snatch – 5 x 1
Snatch Pull – 3 x 3
Front Squat – 5 x 2

Thursday

Hang Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

 

 

 

Monday 01/09

 

Weightlifting

Clean & Jerk – 5 x 1
Clean Pull – 3 x 3
Back Squat – 5 x 3

 

Everyone Else

strength

Week 3 of 20

3×5 backsquat

3×5 strict press

 

5×10 kettlebell rows

Sumo style

 

Conditioning

3rounds

21 Thrusters 40/25

10 bar over burpees

 

 

Extra Credit

30 pullups

 

 

Tuesday  02/09

 

WL

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

 

Everyone else

Handstand holds – 40on 40off x8

 

6×5 pullups

 

3position clean

 

Overhead complex (time limit – 15mins) (week6 of 8)

1rep push press

1rep push jerk

1rep split jerk

Rest as needed complete 5sets

.

 

10min amrap

10 kb swings

10 toes to bar

400m run

 

Extra credit

Kb rows 5×10

Ring holds 3max efforts

————————————————————————————————————–

 

Wednesday 03/09

 

Weight lifting

Snatch – 5 x 1
Snatch Pull – 3 x 3
Front Squat – 5 x 2
Everyone else

 

Floor press 5rep max

 

Inverted ring rows

5x 5reps

 

Weighted pullup max

 

Ladies – weighted hold.

 

 

 

Conditioning

For time

20 thrusters 40/25

20 deadlifts

20 push jerks

20 overhead squats

Emotm 4 burpees

Time cap of 20mins

 

Thursday 4/09

 

 

Weightlifting

Hang Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1

Everyone else

5rep deadlift

 

3rounds

1 Rope climb legless

3 Wall walk

30 Kb swings

400m run

 

Friday 5/09

3×5 backsquat

3×5 strict press

 

Bar holds

4x

Top

Middle

Bottom

Rest 2mins

Beginners – 5-10secs

Intermediates – 10-20secs

Advanced with weight 20secs

 

Conditioning

100 wallballs

50 burpees

25 toes to bar

 

 

 

 

Saturday

Weightlifting

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

 

Everyone else

Turkish getup practice

4sets of 8reps each side medium weight

 

 

Technique practice on kettlebell double swinging clean

 

15min amrap

10 double clean’s + presses with 2x kettlebells

400m run

 

Extra credit

150 raised press-ups

50 pullups – chest to bar

 

Also catch up on any strength you may have missed this week.

 

 

 

 

 

Weightlifting programme for the next 4weeks (were on week 3)

 

Week 1

Choose weights by feel. Use a single weight for all prescribed sets. Weights should be challenging this week, but comfortably below max efforts.

Monday

Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5

Wednesday

Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3

Thursday

Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

Week 2

Use same or similar weights as week 1 with this increased volume.

Monday

Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5

Wednesday

Snatch – 5 x 3
Snatch Pull – 4 x 3
Front Squat – 5 x 3

Thursday

Power Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 3(1+1)
Overhead Squat – 5 x 3

Saturday

Snatch – 6 x 1
Clean & Jerk – 6 x 1
Front Squat – 3 x 1

Week 3

Up the weights from last week as you’re able to.

Monday

Clean & Jerk – 5 x 1
Clean Pull – 3 x 3
Back Squat – 5 x 3

Tuesday

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

Wednesday

Snatch – 5 x 1
Snatch Pull – 3 x 3
Front Squat – 5 x 2

Thursday

Hang Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

 

 

Week 4

Up the weights from last week as you’re able to.

Monday

Clean & Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2

Tuesday

Power Snatch – 5 x 2
Power Clean – 5 x 2

Wednesday

Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2

Thursday

Hang Snatch – 5 x 2
Power Clean & Power Jerk – 4 x 1+1
Overhead Squat – 3 x 1

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

 

Last week of August Training

August skill- Handstand press-ups so practice your handstands.

Deadbugs every day.

Testing 8am 23rd.

Biomechanics – get those hips in line…. do your anti spasm exercises 4xaday.

 

New cycle – ‘The John Welbourne Cycle’ 20 weeks Monday – 3×5 backsquat +3×5 strict press – Wednesday – 5rep deadlift Friday 3×5 backsquat+3×5 strict press

 

Olympic lifting cycles

Tuesday – Clean+Jerk – 3 position clean+ jerk (do for 6weeks) this first week find a max then next week we will do 5sets at 65% then wk3 70% wk 4 75% wk5 80% wk6 85%

Thursday – Snatch – 3 position snatch do for 4weeks with ohs work same as above.

 

Greg Everett Dedicated program –
Week 2

Use same or similar weights as week 1 with this increased volume.

Monday

Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5

Wednesday

Snatch – 5 x 3
Snatch Pull – 4 x 3
Front Squat – 5 x 3

Thursday

Power Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 3(1+1)
Overhead Squat – 5 x 3

Saturday

Snatch – 6 x 1
Clean & Jerk – 6 x 1
Front Squat – 3 x 1

 

 

Supplementary

Practice Drawins

 

Strength

If you don’t have any chin-ups yet make sure you do 7×1 every time you come in. Along with 3×10 kb rows.

 

Core Stability

100 supermen

 

Shoulder stability-swimers…

 

 

 

 

 

Monday 25th

Dedicated Weightlifting

Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5

 

Everyone Else

Week 2 of 20

3×5 backsquat

3×5 strict press

 

Inverted barbell row

10x5reps

 

4rounds

14 Oh plate lunges Lunges 20/15

14 burpees

100 run

 

Extra Credit

100 supermen

20 pullups

3×10 side raises

 

 

Tuesday  26th August –

 

Handstand holds – 30on 30off x8

10×3 pullups

 

3position clean

 

Overhead complex (time limit – 15mins) (week5 of 8)

1rep push press

1rep push jerk

1rep split jerk

Rest as needed complete 5sets

 

1min rower challenge  x3 get over 320m if guy and 280m if girl.

 

Go over kb snatch technique

 

7min amrap

4 Left hand kb swing       24/16kg

4 Left hand Russian snatch

4 Right, swing

4 Right Snatch

 

Extra credit

Kb rows 5×10

Ring holds 3max efforts

 

 

Wednesday 27th

 

5 rep deadlift

 

Bent over row

5x10reps

 

Weighted pullup max

 

Ladies – weighted hold.

 

Dedicated Weightlifting

Snatch – 5 x 3
Snatch Pull – 4 x 3
Front Squat – 5 x 3

 

CrossFit Benchmark workout

 

Diane 21-15-9

Deadlift 100/70kg

Hspu

 

scale the hspu to negatives if you cant complete any strict ones. From then if it gets too much go to box press-ups or ring press-ups.

 

 

 

 

 

 

 

Thursday 28th after next week this will be a recovery day – gymnastics focused with some kettlebells skills and some running intervals at the start.

 

4x200m runs

30secs rest inbetween

 

Weightlifting

Power Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 3(1+1)
Overhead Squat – 5 x 3
Muscle up progressions

10mins

 

 

Overhead squats

10mins

 

5rounds

5hang power cleans 70/30

5 front squats

5 shoulder to overhead

Cashout 70 burpees

 

 

 

Friday 29th August

3×5 backsquat

3×5 strict press

 

Inverted rows

5x4reps

 

Conditioning

(Hamish may remember this one)

 

50pressups

100mrun

40airsqats

100mrun

20pullups

100mrun

30 toes2bar

100mrun

50burpees

 

 

 

Saturday 23th August

Weightlifting

Snatch – 6 x 1
Clean & Jerk – 6 x 1
Front Squat – 3 x 1

 

Everyone else

1 rep max deadlift

 

4x 12reps

Kb straight leg deadlifts

 

5×20 pressups

10×5 pullups

 

8xprowler sprints 60kg 80m

 

 

 

 

Weightlifting programme for the next 4weeks

 

Week 1

Choose weights by feel. Use a single weight for all prescribed sets. Weights should be challenging this week, but comfortably below max efforts.

Monday

Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5

Wednesday

Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3

Thursday

Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

Week 2

Use same or similar weights as week 1 with this increased volume.

Monday

Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5

Wednesday

Snatch – 5 x 3
Snatch Pull – 4 x 3
Front Squat – 5 x 3

Thursday

Power Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 3(1+1)
Overhead Squat – 5 x 3

Saturday

Snatch – 6 x 1
Clean & Jerk – 6 x 1
Front Squat – 3 x 1

Week 3

Up the weights from last week as you’re able to.

Monday

Clean & Jerk – 5 x 1
Clean Pull – 3 x 3
Back Squat – 5 x 3

Tuesday

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

Wednesday

Snatch – 5 x 1
Snatch Pull – 3 x 3
Front Squat – 5 x 2

Thursday

Hang Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

Week 4

Up the weights from last week as you’re able to.

Monday

Clean & Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2

Tuesday

Power Snatch – 5 x 2
Power Clean – 5 x 2

Wednesday

Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2

Thursday

Hang Snatch – 5 x 2
Power Clean & Power Jerk – 4 x 1+1
Overhead Squat – 3 x 1

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

Next weeks training and beyond.

August skill- Handstand press-ups – make sure to bang out the supermen 100reps a day in prep for the 1rm back squat on Friday. Deadbugs every day.

 

New cycle – ‘The John Welbourne Cycle’ 20 weeks Monday – 3×5 backsquat +3×5 strict press – Wednesday – 5rep deadlift Friday 3×5 backsquat+3×5 strict press

 

Olympic lifting cycles

Tuesday – Clean+Jerk – 3 position clean+ jerk (do for 6weeks) this first week find a max then next week we will do 5sets at 65% then wk3 70% wk 4 75% wk5 80% wk6 85%

Thursday – Snatch – 3 position snatch do for 4weeks with ohs work same as above.

 

Greg Everett Dedicated program –

Monday

Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5

Wednesday

Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3

Thursday

Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

 

 

 

 

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.

 

 

Bio Mechanics- make sure you do your mobility homework – Anti Spasm exercises

 

 

Supplementary

Practice Drawins

 

Strength

If you don’t have any chin-ups yet make sure you do 7×1 every time you come in. Along with 3×10 kb rows.

 

Core Stability

100 reverse hypers

 

Shoulder stability

Handstands

 

 

 

 

 

Monday 18th

Dedicated Weightlifting

Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5

 

Everyone Else

Week 1 of 20

3×5 backsquat

3×5 strict press

 

4x max effort strict pull-ups

 

 

Conditioning

5rounds

5 kettlebell power cleans 24/16

5 goblet squats

15 russian kettlebell swings

10 burpees

 

 

 

 

Tuesday  19th August –

 

Handstand holds – 30on 30off x4

 

Overhead complex (time limit – 15mins) (week4 of 8)

1rep push press

1rep push jerk

1rep split jerk

Rest as needed complete 5sets

 

Conditioning

3rounds

10 Hspu

10 toes to bar

 

 

 

 

 

 

Wednesday 20th

 

5 rep deadlift

 

Bent over row

5x10reps

 

Dedicated Weightlifting

Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3

 

Everyone-

Chest to bar pull-ups

4sets of max efforts

 

 

 

Conditioning

5rounds

10 hang power snatch 40/15

10 bar over burpees

 

 

 

 

 

Thursday 21st after next week this will be a recovery day – gymnastics focused with some kettlebells skills and some running intervals at the start.

 

3x200m runs

30secs rest inbetween

 

Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3

 

Bar holds –

Top position – weighted 5x20secs

 

Overhead squats for everyone

 

Conditioning

10rounds

1 Rope climb

40m Farmers walk

4 Bear crawls

8 Wallball

 

 

Friday 22nd August

3×5 backsquat

3×5 strict press

 

Inverted rows

5x4reps

 

Conditioning

4rounds

15 hang power cleans 60/35

400m run

 

 

 

Saturday 23th August

Weightlifting

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

 

Everyone else

Gymnastics

Lsit holds

8 sets of max efforts

6sets of 5 ring pull-ups

 

Conditioning

15min amrap

10 Box jumps 24/20

5 Wallwalks

40m sand bag carry

August week 3

August skill- Handstand press-ups – make sure to bang out the supermen 100reps a day in prep for the 1rm back squat on Friday. Deadbugs every day.

 

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.

 

Boom deload week… single leg work/muscle up progressions/ weighted pull-ups/ pistol progressions/ handstand progressions – Friday 1rep max back squat

 

Bio Mechanics- make sure you do your mobility homework – Anti Spasm exercises

 

 

Supplementary

Practice Drawins

 

Strength

Inverted row

Rope climbs

 

Core Stability

Strict Toes to bar

 

Shoulder stability

Prone Shoulder

 

Extra credit this week- 100 reverse hypers at least 3 times

 

 

 

Monday 11th ‘Hamstrings’ from next

Plyometrics – cocky walks

 

Strength

Kb single leg deadlifts

5sets of 10reps left and right leg

 

Single leg hip bridges

4sets of 10reps

 

Weighted pull-ups

3rep max

 

Snatch  – light – 30 hang snatches bare bar.

Girls and guys.. – if you have got 7×1 chinups down but struggle to do 1 pullup still. I recommend neutral grip pull-ups for the next few weeks. And then add weight.

 

 

 

Conditioning

Work 1min rest 1min for 15mins

60 Single arm kettlbell swings  (split up left arm and right arm every 20reps)

40 burpees

60 wallballs

40 overhead alternating lunge

60 pressups

 

Extra credit

10sets of 10reps back extensions

 

Tuesday  12th August – For the next 7 weeks this will be the overhead pressing day.

 

Plyometrics

Seated box jumps

 

Wrist strength work….

 

Free standing headstands 5mins

Partner up…

 

 

Handstand holds 6x20secs on 20off

 

Ring holds 5sets of Max efforts

 

Overhead complex (time limit – 15mins) (week3 of 8)

1rep push press

1rep push jerk

1rep split jerk

Rest as needed complete 5sets

 

Conditioning

4rounds

800m

12 Turkish getups sandbag or kettlebell

 

Wednesday 13th

Plyometrics

Plate side steps 20on 10 off x10

 

 

 

 

Pistol progressions

5sets of 15reps onto box or using band

 

Box step ups

5sets of 8reps

 

Inverted rows

5sets of 10reps

Beginners 3reps

 

Scap pull-ups

10sets of 5reps

 

Clean+Jerk 65%

3cleans +1 jerk x5

 

 

5rep deadlift

 

 

 

 

7min amrap

5 Thrusters 30kg/15kg

10 bar over burpees

 

Extra credit

100 reverse hypers

5×10 kb rows

 

 

Thursday 14th after next week this will be a recovery day – gymnastics focused with some kettlebells skills and some running intervals at the start.

 

Lets get you guys overhead squatting once a week for a few weeks on Thursdays Start tonight with 5sets of 3reps don’t go too heavy.

 

Kettlebell snatch – work technique

 

Keeping it light as the back squat 1rep max will be tomorrow

 

Weighted pull-ups 5reps max.

 

Plyometrics

Seated box jumps – work to max height

 

 

Friday 15th August – Front squat/pulls day with either a power clean or snatch variation or included in a metcon. This will  begin in the following week.

 

1rm back squat

 

We will spend all session preparing, engaging, activating and ramping up the intensity/focus/mindfulness in preparation for a successful 1rm back squat attempt.

 

Saturday 16th August

 

Testing – August

 

The next strength cycle – Linear strength programme. 3×5 backsquat and strict press twice a week on Mondays and Fridays.

 

Olympic lifting programme. For Jamie and anyone else that would like to join him. Wods will be added on at the end. With added accessory pullup work. This would be done instead of the linear strength programme.

 

Greg Everett Beginner lifting programme:

 

Week 1

Choose weights by feel. Use a single weight for all prescribed sets. Weights should be challenging this week, but comfortably below max efforts.

Monday

Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5

Wednesday

Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3

Thursday

Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

Week 2

Use same or similar weights as week 1 with this increased volume.

Monday

Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5

Wednesday

Snatch – 5 x 3
Snatch Pull – 4 x 3
Front Squat – 5 x 3

Thursday

Power Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 3(1+1)
Overhead Squat – 5 x 3

Saturday

Snatch – 6 x 1
Clean & Jerk – 6 x 1
Front Squat – 3 x 1

Week 3

Up the weights from last week as you’re able to.

Monday

Clean & Jerk – 5 x 1
Clean Pull – 3 x 3
Back Squat – 5 x 3

Tuesday

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

Wednesday

Snatch – 5 x 1
Snatch Pull – 3 x 3
Front Squat – 5 x 2

Thursday

Hang Snatch – 5 x 3
Power Clean & Power Jerk – 5 x 1+1
Overhead Squat – 5 x 1

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

Week 4

Up the weights from last week as you’re able to.

Monday

Clean & Jerk – 5 x 1
Clean Pull – 3 x 2
Back Squat – 5 x 2

Tuesday

Power Snatch – 5 x 2
Power Clean – 5 x 2

Wednesday

Snatch – 5 x 1
Snatch Pull – 3 x 2
Front Squat – 3 x 2

Thursday

Hang Snatch – 5 x 2
Power Clean & Power Jerk – 4 x 1+1
Overhead Squat – 3 x 1

Saturday

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single

 http://www.catalystathletics.com/articles/article.php?articleID=131

 

 

 

August wk2 training

August skill- Handstand press-ups

 

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.

 

The last week of the 20rep backsquat programme!

 

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

Drawins 30reps,  raised press-ups 50reps – box ring rows 5sets of 3

Mobs – make sure you come in half hour before if possible.

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

Single leg hip bridge

Prone shoulder with weight 100reps

 

Core Stability

Draw in exercise – I want you to do this on your own before class every day.

Hip adductor exercises with the bands, external, internal.

 

Shoulder stability

Overhead squat

 

Extra credit this week- 100 reverse hypers at least 3 times

 

 

 

Monday 4th

 

20rep back squat last week!

 

1 rep max clean from the ground

 

10 rounds

5 pullups (as strict as possible)

10 pressups

1 crawl

 

 

 

Tuesday  5th July

Handstand practice for 5mins at start of class grab a partner- Practice freestanding balancing with aid of partner.

 

Handstand holds 6x20secs on 20off

 

 

 

Overhead complex (time limit – 15mins) (week2 of 8)

1rep push press

1rep push jerk

1rep split jerk

Rest as needed complete 5sets

 

Conditioning

5rounds

5 hspu

10 toes to bar

400m run

 

 

 

 

Wednesday 6th

 

Practice kipping swing 5mins before class.

 

20rep back squat 2nd last set!

 

5rep deadlift – (testing 1rm next week)

 

Kelso Rows 4x 10sets

 

8×5 deadhang pull-ups

 

Conditioning

5rounds for time

5 powercleans

1 Jerk

10 bar over burpees

 

 

 

Thursday 7th

Muscle up progressions – I want a seated muscle up – focus on the turnover. 20mins

 

Snatch 1rep max from Ground

 

 

 

Conditioni ng

5rounds

5        Hang power snatch 50/25

10   Knees to elbows

15   wallball

 

 

Friday 8st August

 

 

Strength

20 rep back squat LAST ONE GUYSSSSSSSSSSSSSSSSSSSSS!

There has been some amazing commitment and work done this past 6weeks so well done to you all for sticking with it. For those that didn’t make it don’t worry it has still made you stronger!

 

Next week we will do a lot of single leg deload work (think lunges/split squats/ side step-ups/ pistols/Bulgarian splitsquats) then test you 1rm at the end of the week on Friday!!!!

 

Barbell glute bridges

6        sets of 8reps 50/30kg

 

10×5 pullups

 

4rounds

8 Overhead squats 60/30

10 box jumps

Cash out – 60 burpees

 

Saturday 9th August

 

Team workout followed by BBQ

In teams of 3

Start at one of the following:

 

60 tyre flips (you may use up to 2 people for this)

 

Then into

3rounds of

30 thrusters 40/25kg

30 bar over burpees

 

Then onto:

Row 4000m

 

Sled push relay 1person can push it only at once. 3x80m with 60kg

Time trial between the groups. The group with the lowest time overall will win this.

 

 

Stager the starts so that one group starts on tyre, the other on the row, the other on the thrusters workout then hopefully we can all come together at the end for a prowler showdown! For the members in the group that 60kg is significantly too heavy for them to push they will push it at 40kg.