December week 1

Last Month of the Year!!!

 

Merchandise shop through Again Faster. Seen some of the new merchandise tshirts and the sizes are quite small for tshirts guys so defo get a extra large.

 

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

 

Not long now…Next Saturday!

 

Guys make sure you spray and wipe your chalk marks up! Please!!!!

 

 

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

 

New membership option of 50sessions for £250

 

Testing done! It really helps me having that summary sheet at the front of your packs to see where your strength levels are at and see what we need to work on! So thanks for suffering!

 

Last induction of 2014! Has begun! I have set the dates for the first one of 2015!

Only 5 spaces available. If you can simply not work with these dates at all or simply cant wait till January then you can email me to arrange a private induction.

 

 

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.

 

For those with severe mobility issues

Your warmup is kb windmills 5x 6reps

Then 5mins bent leg down dog

Then the below warmup

 

New Warmup

2mins breathing drills

Hump +Dump 20 reps

X’s 10reps

I’s 10reps

 

Segmented flow and negative pressups –

 

Squat warmup – reverse hyperextensions inbetween warmup sets.

 

Core Protocols

Terrible 7’s 3 times a week for November –The goal – 7 sets without any rest. I am at 2 and a bit…

December challenge – 3min Lsit hold – legs completely straight

 

 

Week 16 ‘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 4

 

 

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- 100 side raises with mini bands tied together every session.

 

Yoga Pose of the Month – The crab one with the hips up for opening up thoracic and chest

 

Mobility Exercise of the month – splits. 10mins each side

 

 

Monday 01/12

 

 

Conditioning

 

8 Single arm kb alternating lunge – Left arm 24/16

8 “                                              “ Right arm

8  jump squats

5 tuck jumps

Rest 1min

X5

 

 

Extra credit

60 reverse hypers

 

 

Tuesday  02/12

 

20min AMRAP

3 HSPU

6 strict chest to bar pull-ups

1 bear crawl

 

 

Extra Credit

100  Side raises

 

 

 

 

 

Wednesday 03/12

 

Partner wod

You go I go

5 power clean

5 front squat

5 push jerk

10 bar over burpees

5 rounds 60/30kg

 

 

 

Thursday  04/12 Gymnastics/ active recovery

 

If I can help it then I would like everyone to do this today and no weightlifting, but clearly if you aint been in all week then we can get some lifting done instead.

 

Thursday Gymnastics

 

5mins seated muscle up progressions

 

Front Leaver progressions

Accumulate 1 min rest the remainder of minute

For the bottom of the hold I want retracted shoulder blades, bum squeezed, trying to go horizontal as possible.

 

L-sit 5 max efforts resting 1min between efforts

 

Shoulder taps 20reps

(wall facing)

 

3 sets of Max rep pull-ups strict. 2mins rest between effort

 

Conditioning –

30 wallwalks for time 10min time cap.

 

Extra Credit

Kelso Rows

5x10reps

 

 

Friday 05/12

 

Want to try to do some plyometrics today so no strength in this session

 

If you don’t know how to jump with hamstrings engaged then I will teach you that.

 

Otherwise rebounding hurdle jumps 7sets (3hurdles)

 

 

Warmup your clean. Don’t go too heavy just grease the groove and get ready to lift some serious tin.

 

Conditioning

EMOTM 15

1 clean
Extra Credit

50 pullups

 

Saturday 6/12

 

 

Weighted pull-ups – 3rep max (getting back on the weighted pull-ups for you guys again… next following weeks 4rm,3rm,2rm,1rm)

 

 

 

Conditioning

 

Chipper

20 power cleans, 60/30
50 toes-to-bars
40 wall-ball shots

20-burpees
1mile run or row if cant or wont run

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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

 

 

 

 

November week 4 – Consistency is Key

Consistency is Key.

 

Merchandise shop through Again Faster. Seen some of the new merchandise tshirts and the sizes are quite small for tshirts guys so defo get a extra large.

 

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

 

Not long now…

 

 

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

 

New membership option of 50sessions for £250

 

Testing done! It really helps me having that summary sheet at the front of your packs to see where your strength levels are at and see what we need to work on! So thanks for suffering!

 

Last induction of 2014! Begins on the 22nd November 2spaces 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 and negative pressups –

 

Squat warmup – reverse hyperextensions inbetween warmup sets.

 

Core Protocols

Terrible 7’s 3 times a week for November

 

 

Week 15 ‘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 4

 

 

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- 4x8reps side raises 3times a week for Novemeber

 

Yoga Pose of the Month – childs pose – accumulate 5mins in this pose at a time.

 

Mobility Exercise of the month – KB windmill Holds. 4x30secs holds

 

 

Monday 24/11 – Man maker Monday’s

 

 

Conditioning

10 min amrap

Done with a partner

You do a manmaker then your partner does a manmaker while your partner does one you will be doing burpees.

A manmaker is a renegade row sandwiched with 2 pressups followed by a double clean squat into press with no break.

Weight 24/16kg

 

Extra credit

50 pullups

 

 

 

 

Tuesday  25/11 – Wallballs are back….

 

 

 

 

 

 

For time:

30 wallballs

20 Toes to bar

40m sprint

25 wallballs

18 toes to bar

40m sprint

20 wallballs

16 toes to bar

40m sprint

15 wallballs

14 toes to bar

40m sprint

10 wallballs

12 toes to bar

40m sprint

5 wallballs

6 toes to bar

40m sprint

 

 

 

 

Extra credit

4×8 Kb rows

 

Wednesday 26/11

 

CPO http://www.crossfit.com/mt-archive2/004152.html

Complete as many rounds as possible in 3 minutes: 

3 Power Clean 155 lbs
6 Push Ups
9 Air Squats

Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

 

 

 

 

Thursday27/11 Gymnastics/ active recovery

 

If I can help it then I would like everyone to do this today and no weightlifting, but clearly if you aint been in all week then we can get some lifting done instead.

 

Thursday Gymnastics

Complete 5 rounds:

Handstand Hold – 30 seconds
Handstand Push Ups – Max Reps
Static Pull Up Hold – 30 seconds
Strict Pull Ups – Max Reps
Hold Top of Dip – 30 seconds
Dips – Max Reps

*Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise.

 

 

Friday 21/11

 

Abosolutely No strength today as their is a chipper and plyo.

I promise you we are doing plyometrics today…

 

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

Plyometrics

3 consecutive hurdle jumps

20secs side step

6sets

 

Conditioning

Chipper

15 hang power cleans 60/40

1mile run

30 knees to elbows

800m run

15 thrusters 60/40

400m run

60 burpees

200m run

 

 

Saturday 22/11

 

 

Weighted pull-ups – 4rep max (getting back on the weighted pull-ups for you guys again… next following weeks 4rm,3rm,2rm,1rm)

 

 

 

Conditioning

5 rounds

10 burpee pull-ups

20 kb swings 24/16

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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

November week 3 the journey continues!

A good sailor wasn’t forged on calm sea’s

 

Merchandise shop through Again Faster. Seen some of the new merchandise tshirts and the sizes are quite small for tshirts guys so defo get a extra large.

 

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

 

Not long now…

 

 

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

 

New membership option of 50sessions for £250

 

Testing done! It really helps me having that summary sheet at the front of your packs to see where your strength levels are at and see what we need to work on! So thanks for suffering!

 

Last induction of 2014! Begins on the 22nd November 2spaces 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 and negative pressups – Ladies practice this everyday. This is your go to exercise for your pressup progressions 10reps here

 

Squat warmup – do reverse hyperextensions inbetween warmup sets.

 

Core Protocols

Terrible 7’s 3 times a week for November

 

 

Week 14 ‘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 3

 

 

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- 4x8reps side raises 3times a week for Novemeber

 

Yoga Pose of the Month – childs pose – accumulate 5mins in this pose at a time.

 

Mobility Exercise of the month – KB windmill Holds. 4x30secs holds

 

 

Monday 17/11 – One Mother of a Leg Day

 

 

Conditioning

100 racked lunges 60/40

Every racking or dropping of bar take note should be able to do at least 10reps at a time if not then weight is too heavy.

Every pause = 10 burpees

 

Extra credit

50 reverse hypers

 

Tuesday  18/10 – Shoulder Day

 

 

20min amrap

5 pullups

3 hspu’s

100m run

 

Intermediate scale – neutral grip pull-ups

No pull-ups? Inverted ring rows 2-5reps

Can only do chin-ups or 1-2 pullups then do 1 pullup or 3 chinups

 

 

 

 

Extra credit

Kb rows

 

 

 

 

 

Wednesday 19/11

 

Beginners –  go over power snatch as it will be used in the workout

 

15 power snatch 50/25

1mile run

13 power snatch

800m run

11 power snatch

400m run

9 power snatch

200m run

 

 

 

Thursday20/11 Gymnastics/ active recovery

 

If I can help it then I would like everyone to do this today and no weightlifting, but clearly if you aint been in all week then we can get some lifting done instead.

 

Thursday Gymnastics

More work on the L- position in the HSPU progression 10mins

 

Advanced guys – Handstand press-ups 20reps not for time but for quality

 

Beginners work negative press-ups or neg-hspu

 

Keeping the HS hold the same this week lets see if you can hold for longer this week.

 

More handstand holds this week might try for 10mins this time:

Handstand holds emotm

Advanced

30on 30off x10

Intermediate

15secs on 45off x10

Beginner

1 wallwalk a minute x10

 

Muscle up progressions – Ring holds 4xME attempts

Ring Dips 4xME attempts

 

Conditioning – active recovery

4rounds

12 Overhead squats just bar keep it light for mobility

10  Burpees

200m run

 

 

 

 

 

Friday 21/11

I promise you we are doing plyometrics today…

 

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

Plyometrics

3 consecutive hurdle jumps

20secs side step

6sets

 

Conditioning – Clusters are back……

10-9-8-7-6-5-4-3-2-1

Cluster 60/30

100m run

 

 

Saturday 15/11

 

 

Weighted pull-ups – 5rep max (getting back on the weighted pull-ups for you guys again… next following weeks 4rm,3rm,2rm,1rm)

 

 

 

Conditioning

 

Bear complex resting only 2mins between rounds

Try to increase weight after each round of 7 reps and it is

 

1clean or powerclean/frontsquat

1 press either push press/ push jerk

1 backsquat

1 behind the neck jerk or push press.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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

 

 

Prove your metal. November week 2

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 8th November 0800.

 

I will also run it the following Saturday on 15th 8am

 

Last induction of 2014! Begins on the 22nd November 2spaces 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 and negative pressups – Ladies practice this everyday. This is your go to exercise for your pressup progressions 10reps here

 

Squat warmup – do backextensions inbetween warmup sets.

 

Core Protocols

Deadbugs

 

 

Week 13 ‘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 2

 

 

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 – childs pose – accumulate 5mins in this pose at a time.

 

 

 

Monday 10/11

 

 

Conditioning

Grace

Clean and jerk (full clean) 60/42.5kg

 

Extra credit

Inv ring rows and negative pressups

 

 

Tuesday  11/10

 

4rounds

400m run

15 burpees

15 airsquats

15 kb swings

 

Extra credit

Kb rows and supermen

 

Wednesday 12/11

 

Find a safe and comfortable max height box jump

 

OTMEM 10

1 wallwalk 5 box jumps

 

 

 

 

Thursday13/11 Gymnastics/ active recovery

 

If I can help it then I would like everyone to do this today and no weightlifting, but clearly if you aint been in all week then we can get some lifting done instead.

 

Thursday Gymnastics

Handstand press-ups 20reps not for time but for quality

Beginners work negative press-ups or neg-hspu

 

More handstand holds this week might try for 10mins this time:

Handstand holds emotm

Advanced

30on 30off x10

Intermediate

15secs on 45off x10

Beginner

1 wallwalk a minute x10

 

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

Run 1mile rest 5mins run 800m rest 4mins run 400 rest 3mins

 

 

Friday 14/11

I promise you we are doing plyometrics today…

 

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

Plyometrics

3 consecutive hurdle jumps

20secs side step

6sets

 

Conditioning

5rounds

10 Hang power cleans 60/30kg

5 Push jerk

15 Bar over burpees

 

Saturday 15/11

 

 

Goal setting and bodyweight testing. 8am

 

 

Conditioning

 

20min amrap

5 strict pull-ups

10 pressups

1 Bear crawl

 

Beginners inverted ring rows or normal ring rows

Intermediates , 1-2 pullups and negative press-ups for people with no press-ups

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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