29 Dec to 3rd Jan

The end of December and the start of January

The focus will be to continue to build up your strength with short sharp conditioning pieces.

A focus on eating clean this next month.

 

open 27th, 28th, 29th, 30th

closed 31st 1st

 

 

 

 

 

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

 

 

 

New membership option of 50sessions for £250

 

 

January 2015 full. February Induction next available.

 

 

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 17  ‘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

Suitcase Deadlifts with a kb and band

 

KB Russian hardstyle swings.

 

Shoulder stability- Bottom up kb presses

 

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

 

Mobility Exercise of the month – Splits

 

 

Monday 29/12

 

Mostly everyone:

Strength

5×5 box squats

 

Another special hero wod for you.

 

Whitten

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

 

http://www.crossfit.com/mt-archive2/007310.html

 

 

Tuesday  30/12

 

No strength

 

20min amrap

10 bear crawls

10 inverted ring rows

10 burpees

10 kettlebell swings24kg

200m run

 

 

 

Wednesday 31/12 New years eve – closed

 

Home workout – 200 pressups

Split it up anyway you like you could go 30secs on 30off x4 then rest 2mins then go again till you get 200 reps or you could forget the timer and just get it fucking done.

 

 

 

 

 

Thursday  01/01 New years eve

 

Try a yoga class at meadow lark. (they have a bunch of free classes on today)

 

If you want some conditioning try this workout

30secs on 30 off x 8 max effort burpees make an effort to jump 6inches every time.

 

Pull-ups – 50reps

 

 

 

 

 

Friday 02/01

Plyometrics 5x 3reps  rest 2mins

weighted jump squats

take 2 kettlebells.

 

5 rounds

15 thrusters

400m run

 

 

 

 

 

Saturday 3/01

 

 

conditioning

2min on 1min offx4

Box over burpees

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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

Christmas Week training ‘Silly season’

Christmas Is Here!

Saturday 20th – If there is enough demand then I will put on a 11am session on as well.

 

Next week open Monday 22nd, Tuesday 23rd,

closed 24th, 25th, 26th

open 27th, 28th, 29th, 30th

closed 31st 1st

 

 

 

Technique bare bar weightlifting session at the 1930 class concentrating only on the clean+jerk and Snatch. No crossfit at that session. First focus can be on the snatch positions and turnover. Lots of bare bar work and light technique work.

 

 

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

 

 

 

New membership option of 50sessions for £250

 

 

Last induction of 2014! Done. January 2015 full. February Induction dates now live.

 

 

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 17  ‘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

Suitcase Deadlifts with a kb and band

 

KB Russian hardstyle swings.

 

Shoulder stability- Bottom up kb presses

 

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

 

Mobility Exercise of the month – Splits

 

 

Monday 22/12

 

Hero Workout Murph

 

If possible done with strict pull-ups

No weight vest so will have to be slick or carry a sandbag but thats gonna be a 1hr job so probably just slick.

 

For Time

1mile run

100 pullups

200 pressups

300 airsquats

1mile run

 

Suggest doing it in this format

20rounds of 5 pullups 10 pressups, 15 airsquats

 

 

 

Tuesday  23/12

 

Nothing like 150 burpees before Christmas Eve and some gruelling partner fun to enjoy.

 

For time

50-40-30-20-10

Burpees

Kb rack holds 2x24kg kettlebells or 2x16kg kettlebells

 

 

 

 

 

 

 

Wednesday 24/12 Christmas Eve closed

 

Park workout – as gym is closed for you guys chomping at the bit.

 

Warmup

3rounds

10 pressups, 20 star jumps, 10 airsquats, 20 mountain climbers. 10 spidermen

 

Pullups

3 max effort pullup attempt equaling 25 reps if not top up.

 

5 rounds

15 burpee pullups

400m run

 

 

 

Thursday  25/12 Christmas Day closed

 

Have a rest day eat all the food and drink!

 

If you really cant bear to not workout today then here is an option for you

 

Inverleith Park workout just above the pond.

 

Go to the hill above the pond

Warmup

3rounds

5 pressups

10 straight arm burpees

 

Extra warmup mobility 20 spidermen

 

Core work

3 sets of terrible 7’s

 

4 rounds

15 wall jumps (box jumps if too icy)

15feet on wall pressups

15 burpees

Run around pond (down steps around up hilly road and back to wall)

 

 

 

 

Friday 26/12 Boxing Day closed

 

 

Find a big open ground:

6  max distance unbroken bounding broad jumps rest 1.30min and do 5sets

 

Find a pull-up bar and do max effort bar hangs rest 1min between sets do 10sets

 

Conditioning

100 pressups

100 airsquats

 

 

 

 

 

 

 

 

 

 

 

 

 

Saturday 27/12

 

Strict Pullup Fran

21-15-9

Thrusters

Strict Pull-ups

 

Sunday 28/12

Tex mex workout

Round robin circuit style

Sled 40m 60/40kg

Racked lunges 60/40kg

Tyre flips

Burpees

Slam balls

Wallballs

5rounds

 

First round 1min,

2nd round 45secs

3rd round 30secs

4th round 45 secs

5th round 1min

 

Rest periods after each round

3mins

2.30

2mins

1.30

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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

December week 3 HO! HO! HO!

Last Month of the Year!!!

 

Heads up… I want to do a weightlifting session at the 1930 class concentrating only on the clean+jerk and Snatch. No crossfit at that session. First focus can be on the snatch positions and turnover. Lots of bare bar work and light technique work.

 

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

 

 

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

 

 

 

New membership option of 50sessions for £250

 

 

Last induction of 2014! Done. January 2015 full. February Induction dates now live.

 

 

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 15/12

 

 

Conditioning

5 rounds

5 Thrusters 60/30

10 bar over burpees

 

 

 

Tuesday  16/12

 

10 min  amrap

3 hspu’s

6 pullups

 

 

Extra Credit

100  Side raises

 

 

 

 

 

 

 

Wednesday 17/12

 

Barbell complex

4 deadlifts

4 hang power cleans

4 front squats

Rest 2mins

X6

Increase weight every round if possible

 

 

Thursday  18/12 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

 

Muscle up progressions 10MINS

 

Ring support holds 10x ME holds rest 1min between sets

 

Weighted pull-ups

4×3 reps at a manageable weight

 

 

 

 

Conditioning –

No conditioning today. I will create you one if you need one but this is your option to rest on the conditioning today.

 

Extra Credit

Handstand holds 4x30secs

 

 

 

Friday 19/12

 

More plyometrics today!

 

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

 

Otherwise rebounding hurdle jumps 7sets (3hurdles)

 

3rounds

10 power cleans 60/30

20 toes to bar

30 burpees

800m run

 
Extra Credit

50 pullups

 

Saturday 20/12

 

 

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

 

3 EMOTM workouts

 

EMOTM 1

 

EMOTM 10

2 front Squats start at 75%

 

Rest 5mins

 

EMOTM 2

10 Mins

2 push jerks start at 70%

 

Rest 5mins

 

EMOTM 3

10mins

2 full cleans start at 60%

 

Have weights next to you to add every minute.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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

Decemeber week 2

Last Month of the Year!!!

 

Heads up… I want to do a weightlifting session at the 1930 class concentrating only on the clean+jerk and Snatch. No crossfit at that session. First focus can be on the snatch positions and turnover. Lots of bare bar work and light technique work.

 

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

 

 

Last induction of 2014! Done. January 2015 full. February Induction dates now live.

 

 

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

 

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 17 ‘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- 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 08/12

 

 

Conditioning

10 rounds

10 kb swings

5 kb push press left then right

10 burpees

 

 

Tuesday  09/12

 

5 rounds

40 paces Overhead walking lunges with 20/15kg plate

21 burpee box jumps

Extra Credit

100  Side raises

 

 

 

 

 

 

 

Wednesday 10/12

 

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

Deadlift 50/100

Toes to bar

 

 

 

Thursday  11/12 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

 

-New inversion – handstand progressions

Bringing knees down to elbows, and doing it against the wall and freestanding. With a partner

 

L-sit – progressions

Going to use the straps and do some progressions I learnt from the inversion workshop at Meadowlarc

 

Will see how we get on with time etc.

 

 

 

Conditioning –

No conditioning today. I will create you one if you need one but this is your option to rest on the conditioning today.

 

Extra Credit

Kelso Rows

5x10reps

 

 

 

 

Friday 12/12

 

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)

 

 

Conditioning

Karen 150 wallballs
Extra Credit

50 pullups

 

Saturday 13/12

 

 

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

 

 

 

Conditioning

EMOTM 15

2 cleans start at 60%

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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