November week 1

Merchandise shop through Again Faster.

 

http://www.boxshop.me/shop/hashtagbobsgarage

 

 

Christmas night out date has been set 6th December. Location Beer and skittles 8pm

 

New membership option of 50sessions for £250

 

Body weight testing and reviewing of goals and resetting them begins on 1st November 0800, 1000, if there is demand re – big waiting lists then I will put on more classes to get you through this on Saturday.

 

I will also run it the following 2 Saturdays on 1 of the 2 classes 8th at 8am 15th 8am

 

Last induction of 2014! Begins on the 22nd November 4spaces left.

 

 

Oh and if you miss a class and don’t cancel 1hr before you will get 50 burpees to be done before your next class.

 

 

New Warmup

2mins breathing drills

Hump +Dump 20 reps

X’s 10reps

I’s 10reps

 

Segmented flow – Ladies practice this everyday. This is your go to exercise for your pressup progressions 10reps here

 

Core Protocols

Weighted hanging leg raise 5x15secs

 

 

Week 12 ‘The John Welbourne Cycle’ 20 weeks Monday – 3×5 backsquat +3×5 strict press – Wednesday – 5rep deadlift or Bench Press Friday 3×5 backsquat+3×5 strict press/benchpress

 

 

Greg Everett Dedicated program –  week 1

 

 

Strength varies on the each day depending on each individual and their specific needs and strengths/weaknesses/level etc.

 

 

 

Strength – to be done before class

Pullup Progressions

Ring rows can you do a inverted ring row yet? –  beginners

 

Kettlebell rows 3×8 reps 3times a week

Advanced – 10×5 pullups strict

 

 

Pressup Progressions

Segmented flow 10reps everyday

More advanced – 3sets of 20reps raised press-ups want even more challenge do them on rings.

 

 

Core Stability

Deadbugs every day.

 

Shoulder stability- ‘Mission Impossibles’ aka prone shoulders

 

Stretch of the week – Baby pose – accumulate 5mins in this pose at a time.

 

 

 

Monday 03/11

 

 

Conditioning

3rounds

40m walking lunge

20 push press 50/30

10 burpees

 

Extra credit

Backextension holds weighted 5x10secs

 

Tuesday  04/10

 

advanced

100 toes to bar Toes to bar

Every time you drop off do 10 pressups

 

Intermediate

70 toes to bar

Every time you drop off  5 pressups

 

Beginner

50 knee raises

Every time you drop off

10 burpees

 

 

 

 

Extra Credit

15 deficit HSPU

 

 

 

Wednesday 05/11

 

4rounds

In a 3 minute window

5 Box over burpees

7 kettlebell swings

2min rest

 

 

 

 

 

 

Thursday 6/11

 

Thursday Gymnastics

Handstand press-ups 4 max efforts resting 2mins between each attempt

Handstand holds emotm

Advanced

30on 30off x8

Intermediate

15secs on 45off x8

Beginner

1 wallwalk a minute x8

 

Muscle up progressions

Advanced

Every minute for 10 mins 1 strict MU

Intermediate

15mins from seated position practicing turnover

Beginner

Ring support holds 5x10secs

 

Conditioning – active recovery

Advanced level

40 Turkish getups 16/12kg

Intermediate

30 reps

Beginner 20reps

 

 

 

 

Friday 7/11

 

Keeping Plyometrics the same and sticking with this for 6weeks. ‘Consistency is key’

Plyometrics

3 consecutive hurdle jumps

20secs side step

6sets

 

Conditioning

4 rounds

5 power cleans 60/30

5 pullups

10 burpees

400m run

 

Saturday 08/11

 

 

Goal setting and bodyweight testing. 8am

 

 

Conditioning

 

20mins to do:

1rep = Kb snatch+Russian swing then switch to other arm

Do 100 reps left and right is 2reps.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Linear Progression Programme

Monday –

3×5 backsquat

3×5 strict press

 

Wednesday

5rep Deadlift

 

Friday

3×5 Backsquat

3×5 bench press or floor press

 

 

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

 

 

 

 

October week 4

Merchandise shop through Again Faster.

 

http://www.boxshop.me/shop/hashtagbobsgarage

 

 

Christmas night out date has been set 6th December. Location Beer and skittles 8pm

 

New membership option of 50sessions for £250

 

Body weight testing and reviewing of goals and resetting them begins on 1st November 0800, 1000, if there is demand re – big waiting lists then I will put on more classes to get you through this on Saturday.

 

I will also run it the following 2 Saturdays on 1 of the 2 classes 8th at 8am 15th 8am

 

Last induction of 2014! Begins on the 22nd November 4spaces left.

 

Finally I will be attending a yoga class on Sundays at Meadowlark. If you guys want to join in that would be awesome!

 

Oh and if you miss a class and don’t cancel 1hr before you will get 50 burpees to be done before your next class.

 

 

To be done as soon as you arrive -2mins breathing drills Hump +Dump 20 reps  X’s 10reps  I’s 10reps

Segmented flow – Ladies practice this everyday.

 

This is your go to exercise for your pressup progressions 10reps here

 

Core Protocols

Straight arm planks all week this week to prepare for Saturday probably all weighted.

 

 

Week 11 ‘The John Welbourne Cycle’ 20 weeks Monday – 3×5 backsquat +3×5 strict press – Wednesday – 5rep deadlift or Bench Press Friday 3×5 backsquat+3×5 strict press/benchpress

 

 

Greg Everett Dedicated program –  week 6

 

 

Strength varies on the each day depending on each individual and their specific needs and strengths/weaknesses/level etc.

 

 

 

Strength – to be done before class

Pullup Progressions

Ring rows can you do a inverted ring row yet? –  beginners

 

Kettlebell rows 3×8 reps 3times a week

Advanced – 10×5 pullups strict

 

 

Pressup Progressions

Segmented flow 10reps everyday

More advanced – 3sets of 20reps raised press-ups want even more challenge do them on rings.

 

 

Core Stability

Supermen holds with stomach drawn in. 5x10secs

 

Shoulder stability- ‘Mission Impossibles’ aka prone shoulders

 

Stretch of the week – Baby pose – accumulate 5mins in this pose at a time.

 

 

 

Monday 27/10

 

 

Conditioning

Death by back squat

1 backsquat the first minute, 2 backsquats the second, 3 backsquats the third minute and so on…

Perform at 225lbs or bodyweight which ever is heavier.

 

Extra credit

Hip extensions

50reps

50 banded hamstring curls

 

Tuesday  28/10

 

 

Conditioning

3 rounds

21 plate burpees

400m run

 

Extra Credit

20 HSPU or handstand holds

 

Wednesday 29/10

 

Conditioning

Advanced

10rounds

5 pullups

10 Press-ups

 

Intermediate

10rounds

3 Neutral grip pullups

7 raised pressups

 

Beginner level – no chin ups

5rounds

10 ring rows slow and controlled if possible from inverted

10 raised press-ups
Extra credit

5×10 side raises

4×6 kb rows

 

 

Thursday 30/10

Ideally if you have squatted and deadlifted and done a decent amount of strength by Thurday you will be working on the below.

Gymnastics Day/rest day

 

Handstand hold practice

 

Single arm hang practice.

 

Barbell rollouts

 

Conditioning

4rounds

10 Kb snatch 32/16

10 Toes to bar

10 burpees

 

 

Friday 31/10

 

Keeping Plyometrics the same and sticking with this for 6weeks. ‘Consistency is key’

Plyometrics

3 consecutive hurdle jumps

20secs side step

6sets

 

Conditioning

5  rounds

8Thrusters 42.5kg/25kg

10wallballs

 

Saturday 01/11

 

Goal setting and bodyweight testing.

 

Linear Progression Programme

Monday –

3×5 backsquat

3×5 strict press

 

Wednesday

5rep Deadlift

 

Friday

3×5 Backsquat

3×5 bench press or floor press

 

 

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 colleen

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 colleen

Tuesday

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

Wednesday

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

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

Training week 3 October

Squat at least once a week!

 

Ok announcements…

 

Set up a new merchandise shop through Again Faster. If you would like any merchandise with my logo on then please go here to buy it any questions holla.

 

http://www.boxshop.me/shop/hashtagbobsgarage

 

 

Christmas night out date has been set 6th December. Location Beer and skittles – event page –

 

https://www.facebook.com/events/725608564192428/

 

New Warmup

2mins breathing drills

Hump +Dump 20 reps

X’s 10reps

I’s 10reps

L’s 10reps

Segmented flow – Ladies practice this everyday. This is your go to exercise for your pressup progressions 10reps here

 

Core Protocols

Were Currently on 30secs now for 9mins – next week lets got for 40secs 10mins

 

 

Week 10 ‘The John Welbourne Cycle’ 20 weeks Monday – 3×5 backsquat +3×5 strict press – Wednesday – 5rep deadlift or Bench Press Friday 3×5 backsquat+3×5 strict press/benchpress

 

 

Greg Everett Dedicated program –  week 5

 

From now on I will only be writing the conditioning workout each day as everypersons strength programme does vary.

 

If you are just starting out then I will make sure that you squat/deadlift/and press once a week, work on movement control, mobility and core control.

 

 

 

Strength – to be done before class

Pullup Progressions

Ring rows can you do a inverted ring row yet? –  beginners

 

Kettlebell rows 3×8 reps 3times a week

Advanced – 10×5 pullups strict

 

 

Pressup Progressions

Segmented flow 10reps everyday

More advanced – 3sets of 20reps raised press-ups want even more challenge do them on rings.

 

 

Core Stability

Supermen holds with stomach drawn in. 5x10secs

 

Shoulder stability- ‘Mission Impossibles’ aka prone shoulders

 

 

 

Monday 20/10

Strength

Will vary… depending on individual.

 

Conditioning – Emphasis on getting you pull-ups stronger today

Advanced

5rounds

6 weighted pull-ups 20kg

40m farmers walk 40kg

 

You have done a few pull-ups but not consistently

5rounds

6 Neutral grip pull-ups

40m farmers walk 20kg

 

Beginner level – no chin ups

5rounds

12 ring rows slow and controlled if possible from inverted

10 raised press-ups

 

 

 

 

Extra Credit

Scap press-ups 4x12reps

 

Tuesday  21/10

 

Strength

Dependent on Individual

 

SCW (October curtesy Lee Page)

15-12-9-6-3

Power snatch 42.5/30

Bar hop burpees

 

 

Extra Credit

Back extension holds with weight max time x3 (beginners no weight 4x10secs)

 

 

Wednesday 22/10

 

Strength

Will vary depending on individual

 

20-18-16-14-12-10-8-6-4-2
Negative handstand press-ups

wallballs

Extra credit

Ring dips advanced  – 5 sets of max reps

Beginners – holds x5 get someone to steady the rings while you hit ring support

 

 

Thursday 23/10

 

Strength will vary depending on individual.

 

10min amrap

10 burpee box jumps

10 cleans 70/40kg

 

Extra credit

Handstand holds

5x30secs

 

 

 

 

Friday 24/10

Keeping Plyometrics the same and sticking with this for 6weeks. ‘Consistency is key’

Plyometrics

3 consecutive hurdle jumps

20secs side step

6sets

 

Strength will vary depending on individual

 

Conditioning

6x

3 hang power cleans 75% of 1rm

1x 20 yard shuttle (5-10-15-20)

90SECS REST

These are all out sprints. When you get back in look at clock and give yourself 1.30 rest before completing again

 

 

Saturday 25/10

 

Hero workout – no strength today if possible just conditioning

Abbate

Run 1 mile

21 clean and jerk 70kg

Run 800m

21 clean and jerk 70kg

Run 1mile

 

 

Linear Progression Programme

Monday –

3×5 backsquat

3×5 strict press

 

Wednesday

5rep Deadlift

 

Friday

3×5 Backsquat

3×5 bench press or floor press

 

 

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 colleen

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

Check your Ego at the Door – October week 2

Check your Ego at the door!

 

Ok announcements…

 

Set up a new merchandise shop through Again Faster. If you would like any merchandise with my logo on then please go here to buy it any questions holla.

 

The Uprising comp ongoing. Next session to video workouts will be 11am Saturday. This is so I can train others at 10am…

 

Christmas night out date has been set 6th December. Location TBC but is being organised by head of social Cat.

 

New Warmup

2mins breathing drills

Hump +Dump 20 reps

X’s 10reps

I’s 10reps

L’s 10reps

Segmented flow – Ladies practice this everyday. This is your go to exercise for your pressup progressions 10reps here

 

Core Protocols

Were Currently on 20secs next week we are  moving up to 30secs upto 9mins

 

 

Week 9 ‘The John Welbourne Cycle’ 20 weeks Monday – 3×5 backsquat +3×5 strict press – Wednesday – 5rep deadlift or Bench Press Friday 3×5 backsquat+3×5 strict press

 

 

Greg Everett Dedicated program –  week 4

 

 

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 50 a week

Weighted planks with a partner 3x45secs add more weight.

 

 

Core Stability

Deadbugs 4x45secs

 

Shoulder stability- ‘Mission Impossibles’ aka prone shoulders

 

 

 

Monday 13/10

 

 

 

strength

3×5 backsquat rest 3 mins between sets

3×5 strict press

 

5rounds

10 True – Chest and hips graze the ground elbows in press-ups

10 kb swings

10 toes to bar

 

 

 

Extra Credit

3×20 backextensions

 

Tuesday  14/10

 

Gymnastics Day

Just Pullup progressions

 

A, Scap Pulls – 6x8reps

B, Trap Dips (straight arm dips) 4x6reps

C, Front Leaver progressions – 10mins

D, Dragon Flags – 5mins

 

Conditioning

Circuit style

Station 1 – prowler push 20m

Station 2 – wall walk

Station 3 – strict pull-ups/ neutral grip pull-ups/inverted rows/or ring rows

Station 4 – burpees

First round 1min, rest 3mins

Second round 50secs rest 2.30mins

3rd round 40secs

 

 

 

 

 

 

 

 

 

Wednesday 15/10

 
Strength

 

Deadlift 5reps

 

Conditioning

4 rounds for time

10 Kettlebell snatch Left arm 24/16kg

10 Right arm

Max rep double unders

Score is total double unders.

 

Extra Credit

GHD  – Holds 4x20secs

KB rows – 4×6

Side raises 3×10

 

 

Thursday 16/10

 

Strength

5 sets of Max effort pull-ups

Then

3rep max Hang power snatch

 

Conditioning

7 rounds

3 power snatch (pick a weight that is challenging but you can still maintain a good athletic position.

7 burpees

 

 

 

 

Friday 17/10

Keeping Plyometrics the same and sticking with this for 6weeks. ‘Consistency is key’

Plyometrics

3 consecutive hurdle jumps

20secs side step

6sets

 

Strength

3×5 backsquat rest 3mins between sets

3×5 strict press

 

 

Conditioning

EMOTM 10

5 power cleans  60kg

5 box jumps

 

 

 

Saturday 18/10

 

Strict Pullups

3x Max effort attempts rest 3mins between sets

 

Overhead complex

5sets rest as needed between sets

1 push press

1 push jerk

1 split jerk

 

Conditioning

21-15-9

Squat clean thrusters 60/35

400m run

 

 

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

 

Strap yourselves in… October Week 1

The storm is beginning…… Hold tight and enjoy the ride! Dont forget to enjoy the journey! Ok announcements…

Set up a new merchandise shop through Again Faster. If you would like any merchandise with my logo on then please go here to buy it any questions holla.

http://www.boxshop.me/shop/hashtagbobsgarage

 

Testing begins – 1ST November – It is compulsary for every member.

 

The Uprising comp has started. Athletes must be videos for their workout submission. We will arrange this accordingly. If you would like to try this workout as one of your conditioning workouts please let me know and we can ofcourse do this.

 

Christmas night out date has been set 6th December. Location TBC but is being organised by head of social Cat.

 

Ok. See below workouts for next week. Remember I individualise to everyone. So if your knees fucked right now or whatever. I will be adapting your training program so that you train effectively and pain free!

 

Finally remember that mostly everyone is on individualised training programmes to ensure that you get the most from your training and make sure that it is specific to you and what you need to work on and your weaknesses etc. We as much as possible try to do our conditioning workouts as a group when we can because it is good to suffer together. The few that are on a structured weightlifting programme make sure you know your 1rep max’s, start writing your numbers down. Make sure you know what day and week you are on within the program.

 

 

 

The Uprising

Workout 1 8min amrap

20 thrusters

20 hang power cleans

20 front squats

20 push press

20 overhead squats

Emotm 5 bar over burpees

42.5kg men 30kg women

 

 

Week 8 ‘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 3

 

 

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 6/10

 

 

 

strength

3×5 backsquat rest 3 mins between sets

3×5 strict press

 

Conditioning

10 rounds

2 handstand press-ups

5 strict pull-ups

200m run

 

Beginners – scale to a wallwalk to your level. No strict pull-ups? Inverted ring rows or Renegade rows.

 

Extra Credit

3×20 backextensions

4×6 kb rows

3x8reps Single leg hip bridges

 

Tuesday  07/10

 

30on 30 off handstand holds x5

 

Free standing handstand practice 5mins time cap

 

EMOTM 5 knees to elbows for 6mins

 

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

1rep push press

1rep push jerk

1rep split jerk

Rest as needed complete 5sets

.

 

Conditioning

21-15-9

Overhead squats 60/40

400m run

 

 

Wednesday 08/10

 
Strength

 

Deadlift 5reps

Barbell glute bridges 3×8 (1+1/4 reps)

Reverse Hypers – Advanced athletes 100reps intermediate  60reps beginner 25reps. (rest of reps supermen)

 

Conditioning

2min on 1min off x5

5reps Hang Power Cleans 60/30

3reps Front squats

Rest 3mins

Cashout – 30 bar over burpees

 

Thursday 09/10

 

Strength

EMOTM 10

3 power clean at 80/55

 

conditioning

5 rounds

10 burpee deadlifts 40/20kg

20 airsquats

30 mountain climbers

 

 

Friday 3/10

Keeping Plyometrics the same and sticking with this for 6weeks. ‘Consistency is key’

Plyometrics

3 consecutive hurdle jumps

20secs side step

6sets

 

Strength

3×5 backsquat rest 3mins between sets

3×5 strict press

 

 

Conditioning

10 rounds

80m shuttle sprint done in 20-40-60-80-sprint back to start

Partner up for this one. Your partner  will be waiting for you with 2 racked kettlebells.

 

Extra Credit

 

Saturday 4/10

Rob Orlando Strongman WOD

EotherMOTM 30

1 leg less rope climb

15pressups

3 deadlifts 120kg

 

 

 

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