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

 

 

 

 

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