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

 

 

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