April week 5

Now offering 1 free trial session to those interested in joining us, just logon to teamup, and book the time of your choosing. There after I will incorporate your foundation work into your session going forward and you will only need to purchase a membership.

 

2nd Gym Anniversary 8th May.

Evening classes will only be 1630/1730 that day.

Gym closed 9th May

No morning classes – 22nd May

 

 

 

 

 

Merchandise shop

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

 

 

 

Monday 27/04

 

Squat high rep workout

100 racked lunges

With bar on your back complete 100 alternating standing forward lunges racking the bar as little as possible.

Take note of every time you rack the bar as every time you rack the bar it will be 10 burpees

Weights are 60/40

 

 

 

 

Tuesday  28/04

 

10 rounds

3 strict hspu

3 strict ring dips

200m run

 

 

Wednesday 29/04

 

4rounds

10 sumo deadlift snatch pulls

10 push press

20 backsquat 42.5/30kg

 

Courtesy of CrossFit – 23/02/15

 

Thursday  30/04

 

Quarterly bodyweight testing and goal setting

 

 

 

Friday 01/05

 

Plyometrics

Broad jumps 5x3reps

 

5rounds for time:

12 hang power clean and push jerk 50kg

9 thrusters 50kg

6 power snatches 50kg

Courtesy of CrossFit 12/02/15

 

 

 

Saturday 02/05

 

5 rounds

1 rope climb

40m sprint

3 cleans 100/50kg

40m sprint

 

 

 

WeightLifting – on as usual

 

 

 

 

April week 4

2nd Gym Anniversary 8th May.

Evening classes will only be 1630/1730 that day.

Gym closed 9th May

Away to CrossFit FFD in Dundee this weekend for the British weightlifting level 1

No morning classes – 22nd May

 

 

 

 

 

Merchandise shop

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

 

 

miss a class and don’t cancel 1hr before you will get 20 athletic burpees to be done before your next class.

 

Segmented flow and negative pressups –

 

Squat warmup – reverse hyperextensions inbetween warmup sets.

 

 

‘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

 

 

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

Barbell pull-ups 10x3reps

 

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 – hollow rock holds 6sets of 30secs on 30 off

 

Shoulder stability- Bottom up kb presses 10x3reps

 

Open workout week. I have picked a few of the open workouts from the 2011-2014 for you to do this week.

 

Monday 13/04

 

 

Strict cindy

20min amrap

5 pullups

10 pressups

15 airsquats

 

Scale for pull-ups – renegade rows easier version – 10 kb rows Left then right.

Scale for press-ups raised  press-ups

Press-ups are really bad then I am going to get you crawling for 20mins.

 

 

Tuesday  14/04

 

 

1min on 1min off x4

Clusters – chose a weight that you can keep moving for 1min constant

3min rest

1min on 1min off x4

Box jump burpees

 

 

Wednesday 22/04

 

3 rounds

50Wallballs

400m run

 

 

Thursday  23/04

 

Ring rows  – with ISO holds at top and bottom between 3 right up to 10-20secs)

6×3 reps

 

Free standing headstand work 5mins

 

Rope climbs 15 reps or introduction to technique for 10mins

 

 

 

Conditioning – optional

4rounds

12 burpee pull-ups

6 toes to bar

 

 

Friday 24/04

 

Plyometrics

Moderate height box jump 5x3reps

 

Bench mark – Grace

 

 

Saturday 25/04

 

Team workout

 

CrossFit Aberdeen team workout

 

Teams of 3

Complete 5 rounds:

33 power cleans

12 tractor tyre flips

420 m team run together

 

Cash out = 129 burpees

 

 

WeightLifting – on as usual

 

 

April Week 3

Monday 13/04

 

5rounds 60/35kg

5     Hang power cleans

10   Front squat

6     Front rack lunges

 

 

 

Tuesday  14/04

 

 

10 rounds

100m farmers walk

15 strict burpees

 

 

 

 

 

 

Wednesday 15/04

 

10 min amrap

20 STOH 60/35

20 KB swings

 

 

Thursday  16/04

 

Ring rows  – with ISO holds at top and bottom between 3 right up to 10-20secs)

6×3 reps

 

Free standing handstand work with partner  – 5mins

 

Bar hangs accumulate 5min. Tight, packed, core engaged

 

 

 

 

 

Conditioning – optional

4rounds

10 toes to bar

10 athletic burpees

 

 

 

 

 

Friday 17/04

 

Plyometrics

6x 3 depth jumps

 

Bench mark – Fran

 

 

Saturday 18/04

 

Team workout

 

Teams of 3

Only 1 person working at the same time

5rounds

15 Power cleans men – 75kg women 35kg

60 Burpees

3x100m firemans run (each team member has to carry partner 100m

 

WeightLifting – on as usual

 

 

 

April week 2

 

2nd Gym Anniversary 8th May.

Evening classes will only be 1630/1730 that day.

Gym closed 9th May

 

Make sure you complete your 2nd warmup when your class starts, come 10-15 mins early to do your 2mins breathing, hump and dumps, x’s and seg flow. And then the remainder time must be used to work on your mobility issues.

 

Only come 30mins before start if you know exactly what your going to be doing and have a long list of rehab work to do.

 

 

Merchandise shop

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

 

 

miss a class and don’t cancel 1hr before you will get 20 athletic burpees to be done before your next class.

 

Segmented flow and negative pressups –

 

Squat warmup – reverse hyperextensions inbetween warmup sets.

 

 

‘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

 

 

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

Barbell pull-ups 10x3reps

 

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 – hollow rock holds 6sets of 30secs on 30 off

 

Shoulder stability- Bottom up kb presses 10x3reps

 

Open workout week. I have picked a few of the open workouts from the 2011-2014 for you to do this week.

 

Monday 6/04

 

21-15-9

Overhead plate lunges

Plate burpees

 

 

 

 

Tuesday  7/04

5 strict hspu

5 strict ring dips

200m run

 

Wednesday 08/04

5 rounds

10 Deadlifts 100/50

6 Bar over burpees

 

 

 

Thursday  09/04

 

Ring rows  – with ISO holds at top and bottom between 3 right up to 10-20secs)

6×3 reps

 

Free standing handstand work with partner  – 5mins

 

Bar hangs accumulate 5min. Tight, packed, core engaged

 

 

 

 

 

Conditioning – optional

100 strict as possible toes to bar

 

 

Friday 10/04

 

Plyometrics

6x 3 frog jumps

 

 

For time – have weights ready to change for each exercise. Dont panic.

20 power snatch 50kg /25kg

1mile run

15 power cleans 90kg/ 40kg

800m run

10 clusters 60kg /30kg

400m run

5 athletic  burpees

200m run

 

Saturday 11/04

 

25-20-15-10-5

Strict burpees

50-40-30-20-10

Kb swings –russian 32/16kg

 

 

WeightLifting – on as usual

 

 

 

 

 

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