September week 5 – A storm is Brewing!

CrossFit Competition – The Uprising

Athletes who have entered so far:

Me

Cat

James Magee

John

Jamie Menary

Bruno

 

Starts 1st October 3workouts in total realeased over 3months costs around 20bucks to enter. Our old member Carla’s competition back in Belfast. Comp final in January over their if any of you do well enough.

 

 

Week 7 ‘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

 

 

Greg Everett Dedicated program –  week 2

 

 

Supplementary

Kb rows

 

Strength – to be done before class

Pullup Progressions

Ring rows – keep testing how low you can get. And do 3x8reps before class preferably.

 

Kettlebell rows 3×8 reps 3times a week

 

Pressup Progressions

Raised press-ups around 100 a week.

Weighted planks with a partner 3x45secs add more weight.

 

 

Core Stability

Side plank with leg raise sets of 5reps

 

Shoulder stability- ‘Mission Impossibles’ aka prone shoulders

 

 

 

Monday 29/09

 

 

 

strength

3×5 backsquat rest 3 mins between sets

3×5 strict press

 

5rounds

10 front squats 60/40

6 alternate lunges (front racked)

 

 

Extra Credit

3×8 barbell hip bridges

50 back extensions

5xmax effort pullups

 

 

Tuesday  30/09

 

Every 30secs 1 negative hspu for 5mins

 

EMOTM 5 Toes to bar for 6mins

 

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

1rep push press

1rep push jerk

1rep split jerk

Rest as needed complete 5sets

.

 

Conditioning

50 Man makers partner style

 

1rep is

With two kettlebells

1 pressup

Renegade row left hand

1 pressup

Renegade row right hand

Double squat clean into press (cluster/thruster)

Put kettlebells down on the ground

 

 

 

 

Wednesday 01/10

 
Strength

 

Deadlift 5reps

Kb straight leg deadlifts 4x8reps

 

10×5 pullups

 

Conditioning

Burpees

50-40-30-20-10

Double unders

100-80-60-40-20

Extra credit

Superman holds 5sets of max time holds aim for 1min

 

 

Thursday 02/10

 

Strength

 

Overhead squat

6x3reps

 

Conditioning

12-9-6

Overhead squats 50/25

Toes to bar

400m run

 

Friday 3/10

 

Plyometrics

3 consecutive hurdle jumps

20secs side step

6sets

 

3×5 backsquat rest 3mins between sets

3×5 strict press

 

 

4rounds

10 Thrusters 40/25kg

5 goblet squats

10 bar over burpees

 

 

 

Extra Credit

3x1min pullup holds chin above bar

50 pressups

 

Saturday 4/10

Strength

Hang Snatch

6x3reps

 

 

 

Partner workout

5rounds

(partner rests while you complete round)

5 power cleans 60/40

10 front squats

5 jerks

 

 

 

 

 

Weightlifting 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

September week 4

Suffer. If you learn anything while training at my gym its to suffer new levels of pain be it in mobilising yourself or taking yourself to new levels of intensity in your strength and conditioning training.

 

 

Week 6 ‘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 –week 6

 

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 6 weeks with ohs work same as above.

 

Once we hit 6weeks test lifts heavy singles then take percentages from that and do another 6week cycle of above.

 

Greg Everett Dedicated program –  Going back to week 1 again. If you wish to be included in this Olympic lifting program please let me know.

 

 

Supplementary

Kb rows

 

Strength

If you don’t have any chin-ups yet. Aim to imrove your bar hang time shoot for 1min chin above bar, Ring rows develop them so that you can do them inverted ie horizontal

Pressups – start shooting for 100 reps a week of the raised variety.

 

 

Core Stability

Core circuits with deadbugs

 

Shoulder stability- ‘Mission Impossibles’ aka prone shoulders

 

 

 

Monday 22/09

 

 

 

strength

3×5 backsquat rest 3 mins between sets

3×5 strict press

 

Barbell Hip bridges

4×8 reps

 

5×7 strict pull-ups

 

5rounds

10 wallballs

10 goblet squats

10 swings Russian – hip snap

100m run

 

 

 

Conditioning

 

Tuesday  23/09

 

 

EMOTM 10

1 wall walk

 

 

 

 

Overhead complex (time limit – 15mins) (week1 of 8)

1rep push press

1rep push jerk

1rep split jerk

Rest as needed complete 5sets

.

 

 

Then 5×10 kb rows

 

Then 3×10 side raises

 

Conditioning Take bar from ground if possible

6rounds

10 front squats 60/30

5 push jerks

15 burpees

 

 

 

 

 

 

Wednesday 24/09

 
Strength

 

Deadlift 5reps

pendley rows 4×8

Pullups 5×6 make note of how many reps you manage each set.

 

Conditioning

NZ pound for pound week 2 workout

4mins with increasing rep scheme

10 cleans at 50% of bodyweight

10 box jumps

10 shoulder to overhead 50%BW

 

If you complete it within 4min time cap, do again but with 15reps, if you complete this then start the round of 20reps, you cant complete the next round till the last 4mins has past.

 

For the cleans you can either power clean, muscle clean or full clean but you must come to full extension at every rep.

 

 

Extra credit

100 reps a mixture of the following

backextensions/supermen/reverse hyperextensions

 

 

 

Thursday 25/09

 

Strength

Weighted pullup 1 rep max

Ladies go for max holds above pullup bar

 

Hang Clean 3reps

 

Amrap 12

20 alternate lunges

10 burpees

30 double unders

 

Friday 26/09

 

Plyometrics

3 consecutive hurdle jumps

20secs side step

6sets

 

3×5 backsquat rest 3mins between sets

3×5 strict press

 

 

For time:
100/45. deadlifts, 21 reps
Run 400 meters

deadlifts, 18 reps
Run 400 meters
deadlifts, 15 reps
Run 400 meters
deadlifts, 12 reps
Run 400 meters

 

Extra Credit

5×5 pullups

4×6 kb rows

 

Saturday 27/09

 

 

Single leg deadlifts with kettlebell

4x8reps

 

Partner workout

8 rounds

200m Farmers walks 40/20

While partner is doing their walk you must complete as many press-ups as possible

 

 

 

 

Weightlifting 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

September week 3 Training

Take Note – No really write that shite down. Write it all down. Record Everything.

September skill – progressions for knees to elbows…

Stability alternating between small core circuits and deadbugs

 

A note on the Kettlebell swing – Remember we want to see a hip snap more drilling will be done on this, this week.

 

Please make sure you do the SCW –Scottish CrossFitter Workout this month of September (its the best month btw) 1RM Bear complex oh and add yourself to the community group also and post your result!

 

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

 

Week 5 ‘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 –week 5

 

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 6 weeks with ohs work same as above.

 

Once we hit 6weeks test lifts heavy singles then take percentages from that and do another 6week cycle of above

 

Greg Everett Dedicated program –

On week 5 of this also.

 

 

Supplementary

Practice Drawins

 

Strength

If you don’t have any chin-ups yet. Aim to imrove your bar hang time shoot for 1min chin above bar, Ring rows develop them so that you can do them inverted ie horizontal

Pressups – start shooting for 100 reps a week of the raised variety.

 

 

Core Stability

Deadbugs till ya Die.

 

Shoulder stability- ‘Mission Impossibles’ aka prone shoulders

 

 

 

Monday 15/09

 

 

 

strength

3×5 backsquat

3×5 strict press

 

Straight leg raised kb deadlifts – I want to work your hamstrings here. 4sets of 6reps.

 

Hip extensions/reverse hypers/manual resisted hamstring ex or supermen – 100 reps.

Beginners shoot for 50reps

 

Basically I am killing your legs today. I have noticed a couple of you now have very weak Hamstrings you hardly feel them so I want to try to work this particular weakness after every time you squat. Lets not forget your glutes tho…

 

 

Conditioning

100 Behind the neck lunges 60/40kg

Every break run 400m for some ‘rest’

 

 

 

 

Tuesday  16/09

 

 

EMOTM 10

30sec handstand hold

6 burpees

 

 

 

Overhead complex (time limit – 15mins) (week8 of 8)

1rep push press

1rep push jerk

1rep split jerk

Rest as needed complete 5sets

.

I want a hands up for followed this to the tee for 8 weeks?

 

Pull-ups

Give me 5 max efforts

Either normal grip, neutral, ring or chin-ups.

 

Then 5×10 kb rows

 

Then 3×10 side raises

 

Conditioning

Barbell complex

5rounds

3 clean and jerks 80/45kg

10 box jumps 24/20

 

 

 

 

Wednesday 17/09

 
Strength

 

Overhead squat 6x3reps

 

100 supermen

 

Conditioning

Advanced level – meaning you remember doing this workout last time… 200reps

Moderate level – 100-150reps ( youve done the workout before at 100 can do about 30-60pressups in 2mins)

Beginner (cant do a single strict pressup) raised on a box 80 reps

Beginner – can do a couple of reps and have done tons of reps on raised box 100 reps ( go to box as soon as you fail reps on ground

 

For time – 200 pressups

Every time you have to break take a 200m run

Maintain high pressup standards. Chest must graze the ground before coming out. Don’t want to see anyone with elbows splayed out. As soon as you fail move to raised press-ups.

 

Oh want a fun workout at home draw a grid on a piece of paper and fill in press-ups throughout the day Robert MacDonald from Gym Jones smashes out about 800 this way.

Or try 30secs on 30off rest 2mins x5sets

 

Extra credit today is hammer curls – 5x10reps

 

 

 

Thursday 18/09

 

Strength

Weighted pullup 2 rep max

Ladies go for max holds above pullup bar

 

5rep deadlift

 

10 rounds

5 Shoulder to overhead (take from ground) 60/30kg

5Toes to bar

3 Hspu

6 burpees

 

 

Friday 19/09

3×5 backsquat

3×5 strict press

 

 

5×10 kb rows

5×10 side raises

 

30reps  power snatch 55/25kg

1mile run

25reps Thruster 40/25kg

800m run

15reps Hang power clean

400m run

30reps Bar over burpees

200m run

 

 

Saturday 13/09

 

Gymnastics focus

Handstand holds freestanding with partner practice 10mins

 

Kettlebell Lsit practice for 5mins

 

Special Ring rows (I will show you)

5x6reps

 

Ring holds

5x 15secs

Rest 1min between each set

 

Muscle up progressions 15mins

 

Conditioning

15mins

Max effort bar hang everytime your drop off the bar or chin goes below then you must run 400m.

 

 

 

 

 

 

 

Weightlifting 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

 

 

 

 

September wk 2 – The struggle is real.

September skill – progressions for knees to elbows…

Stability alternating between small core circuits and deadbugs

 

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

 

Week 4 ‘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 –week 4

 

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 6 weeks with ohs work same as above.

 

Once we hit 6weeks test lifts heavy singles then take percentages from that and do another 6week cycle of above

 

Greg Everett Dedicated program –

On week 4 of this also.

 

 

Supplementary

Practice Drawins

 

Strength

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

Focus on Isometric hold exercsises for upper and lower back strength this week. Supermen holds, back ext holds, ghd sit up holds,

 

Core Stability

Wall walk holds

 

Shoulder stability- ‘Mission Impossibles’ aka prone shoulders

 

 

Monday 08/09

 

 

 

strength

3×5 backsquat

3×5 strict press

 

3×10 kelso rows

 

Before workout go over overhead squats technique  and work up to working weight of 40/25kg

 

 

Interval conditioning run rest of time max lift. Rest 1min repeat 4times

in 3mins

round 1

400m run

then max rep overhead squats

round 2

400m run

max rep overhead squats

round 3

400m run

max rep overhead squats

 

round 4200m run

max bar over burpees

 

 

 

Extra Credit

30 pullups

 

 

 

Tuesday  09/09

 

 

Middle distance wallwalks. 4sets of 20secs on 20off

 

 

 

Overhead complex (time limit – 15mins) (week7 of 8)

1rep push press

1rep push jerk

1rep split jerk

Rest as needed complete 5sets

.

 

20min amrap

400m run

5 strict chest to bar pull-ups

5 wallwalks

 

Extra credit

Side raises 5x10reps, ghd holds 4×10-15secs

 

Wednesday 10/09

 
Strength

 

Heavy single power snatch (those with mobility issues will do 3rep max power clean

 

 

 

 

Ladies – weighted hold.

 

EMOTM 20 mins

Take 5 power cleans at around 60-70% of your max clean (have some fractionals beside you to increase as needed.)

5 bar over burpees

 

Thursday 11/09

 

Strength

Weighted pullup 3rep max

5rep deadlift

 

6 rounds for time:

20m Farmers walks with a kettlebell in 1 hand

200m Sand bag runs 40/25

20 Burpees

 

 

Friday 12/09

3×5 backsquat

3×5 strict press

 

 

Conditioning

3minutes complete:

10 KB swings

5 goblet squats

Then max burpees

Rest 2mins x3

 

 

 

Saturday 13/09

 

Scottish CrossFitter WOD

 

1RM Bear complex

Courtesy of Jonny Elliott CrossFit MTS

 

 

 

 

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

 

Conditioning

30-20-10 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

 

 

 

 

 

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