Oct 30, 2014
rob Uncategorized
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
Wednesday
Snatch – 5 x 2
Thursday
Power Snatch – 5 x 2
Saturday
Snatch – heavy single
Week 2
Use same or similar weights as week 1 with this increased volume.
Monday
Clean & Jerk – 5 x 3+1
Wednesday
Snatch – 5 x 3
Thursday
Power Snatch – 5 x 3
Saturday
Snatch – 6 x 1
Week 3
Up the weights from last week as you’re able to.
Monday
Clean & Jerk – 5 x 1
Tuesday
Power Snatch – 5 x 3
Wednesday
Snatch – 5 x 1
Thursday
Hang Snatch – 5 x 3
Saturday
Snatch – heavy single
Week 4
Up the weights from last week as you’re able to.
Monday
Clean & Jerk – 5 x 1
Tuesday
Power Snatch – 5 x 2
Wednesday
Snatch – 5 x 1
Thursday
Hang Snatch – 5 x 2
Saturday
Snatch – heavy single
Oct 25, 2014
rob Uncategorized
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
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
Wednesday
Snatch – 5 x 2
Thursday
Power Snatch – 5 x 2
Saturday
Snatch – heavy single
Week 2
Use same or similar weights as week 1 with this increased volume.
Monday
Clean & Jerk – 5 x 3+1
Wednesday
Snatch – 5 x 3
Thursday
Power Snatch – 5 x 3
Saturday
Snatch – 6 x 1
Week 3
Up the weights from last week as you’re able to.
Monday
Clean & Jerk – 5 x 1
Tuesday
Power Snatch – 5 x 3 colleen
Wednesday
Snatch – 5 x 1
Thursday
Hang Snatch – 5 x 3
Saturday
Snatch – heavy single
Week 4
Up the weights from last week as you’re able to.
Monday
Clean & Jerk – 5 x 1
Tuesday
Power Snatch – 5 x 2
Wednesday
Snatch – 5 x 1
Thursday
Hang Snatch – 5 x 2
Saturday
Snatch – heavy single
Oct 16, 2014
rob Uncategorized
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
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
Wednesday
Snatch – 5 x 2
Thursday
Power Snatch – 5 x 2
Saturday
Snatch – heavy single
Week 2
Use same or similar weights as week 1 with this increased volume.
Monday
Clean & Jerk – 5 x 3+1
Wednesday
Snatch – 5 x 3
Thursday
Power Snatch – 5 x 3
Saturday
Snatch – 6 x 1
Week 3
Up the weights from last week as you’re able to.
Monday
Clean & Jerk – 5 x 1
Tuesday
Power Snatch – 5 x 3
Wednesday
Snatch – 5 x 1
Thursday
Hang Snatch – 5 x 3
Saturday
Snatch – heavy single
Week 4
Up the weights from last week as you’re able to.
Monday
Clean & Jerk – 5 x 1
Tuesday
Power Snatch – 5 x 2
Wednesday
Snatch – 5 x 1
Thursday
Hang Snatch – 5 x 2
Saturday
Snatch – heavy single
Oct 9, 2014
rob Uncategorized
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
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
Wednesday
Snatch – 5 x 2
Thursday
Power Snatch – 5 x 2
Saturday
Snatch – heavy single
Week 2
Use same or similar weights as week 1 with this increased volume.
Monday
Clean & Jerk – 5 x 3+1
Wednesday
Snatch – 5 x 3
Thursday
Power Snatch – 5 x 3
Saturday
Snatch – 6 x 1
Week 3
Up the weights from last week as you’re able to.
Monday
Clean & Jerk – 5 x 1
Tuesday
Power Snatch – 5 x 3
Wednesday
Snatch – 5 x 1
Thursday
Hang Snatch – 5 x 3
Saturday
Snatch – heavy single
Week 4
Up the weights from last week as you’re able to.
Monday
Clean & Jerk – 5 x 1
Tuesday
Power Snatch – 5 x 2
Wednesday
Snatch – 5 x 1
Thursday
Hang Snatch – 5 x 2
Saturday
Snatch – heavy single
Oct 2, 2014
rob Uncategorized
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
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
Wednesday
Snatch – 5 x 2
Thursday
Power Snatch – 5 x 2
Saturday
Snatch – heavy single
Week 2
Use same or similar weights as week 1 with this increased volume.
Monday
Clean & Jerk – 5 x 3+1
Wednesday
Snatch – 5 x 3
Thursday
Power Snatch – 5 x 3
Saturday
Snatch – 6 x 1
Week 3
Up the weights from last week as you’re able to.
Monday
Clean & Jerk – 5 x 1
Tuesday
Power Snatch – 5 x 3
Wednesday
Snatch – 5 x 1
Thursday
Hang Snatch – 5 x 3
Saturday
Snatch – heavy single
Week 4
Up the weights from last week as you’re able to.
Monday
Clean & Jerk – 5 x 1
Tuesday
Power Snatch – 5 x 2
Wednesday
Snatch – 5 x 1
Thursday
Hang Snatch – 5 x 2
Saturday
Snatch – heavy single
