March Week 1

What a great week it was, first 4 week strength cycles complete, you all experienced your first deload week! And we are now onto our 2nd strength cycle! I am very excited to where we are heading and evolving with this and hope you are too!

 

Yesterday was the first of 5 CrossFit Open workouts in which 5 of us took part!

Myself, Cat, Jamie Menary, John and Gregor. It was the end product of all your hard work, individualisation, careful attention to movement mechanics, mobility, activation and strict strength most highly noted was Cat’s power snatch at 35kg which she did 5 reps pain free and well. Well done to you all and we are just to wait on Becca completing her’s tomorrow morning.

 

Update on our warmup,  as soon as you come in, do your 2mins breathing, then do your hump and dumps, x’s and seg flow and then you will be ready for 2nd warmup and give us more time to do trunk stability work and lifting.

 

 

core workshop- . Looking at LSIT progressions, v holds, using static weighted holds on GHD. And weighted kettlebell planks. 7th March 1400-1600 £25 – still on and spaces

 

 

Merchandise shop

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

 

 

miss a class and don’t cancel 1hr before you will get 50 burpees to be done before your next class.

 

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…

February challenge – complete 5 sled sprints at 80m 60/50kg each sprint under 10secs without being sick

 

 

‘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 – 3 sets of terrible 7’s in a row

 

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 02/03

5rounds for time:

15 Front squats (take from ground) 60/30kg

8 Athletic burpees – aim for max height on the jump and land in a athletic position.

 

Tuesday  03/03

12min AMRAP

3 HSPU scale for HSPU’s today will be wallwalks

20sec Plate hold 20/15kg

3 Goblet squats

 

 

Wednesday 04/03

Barbell complex

EMOTM 12 staying around 80-90kg for guys and 30-40kg for girls can increase first few rounds and start of at 70%

1 Clean

2 Push Jerk

3 Bar over burpees

 

 

Thursday  05/03

5 rounds

3 L pull-ups

5 Kb push press L

5 KB push press R

200m run

 

Friday 06/03

Plyometrics

5×3 box jumps at a height you can rebound from top to bottom so rest at top of box

3×3 consecutive broad jumps

 

4rounds for time:

4 bear crawls

8 goblet squats 24/16

16 kb swings 24/16

 

Saturday 07/03

 

 

8am

There is scope to complete your strength cycles at 8am also with individualisation.

 

 

 

 

 

Heats at 10am, everyone will be doing this.

CrossFit Open workout 15.2

 

 

 

 

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

 

 

Feb Week 4

core workshop- . Looking at LSIT progressions, v holds, using static weighted holds on GHD. And weighted kettlebell planks. 21st Feb 1400-1600 £25 – still on and spaces

Handstands /frontleavers/muscleups
This will be 2 hour workshop working on our handstand holds, in a couple of variations, front leaver progressions, and muscle up progressions to finish. 28th Feb 1400-1600 £25  still spaces

 

 

Merchandise shop

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

 

 

miss a class and don’t cancel 1hr before you will get 50 burpees to be done before your next class.

 

Try weighted Cossack lunges in when you warm up for your squats next time

 

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…

February challenge – complete 5 sled sprints at 80m 60/50kg each sprint under 10secs without being sick

 

 

‘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 – 3 sets of terrible 7’s in a row

 

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 23/02

 

Primal Complex from John Welbourne

5x

With 2 kettlebells in the racked position

5 squats

10 lunges

10 box step ups 20’

Once fatigued this gets spicy, you may have to carry the kettlebells in a farmers carry position for part of the workout or even put them down.

Try to go as heavy as possible. But be honoust with yourself as its quite hard with them in the front rack position.

 

Tuesday  24/02

 

10 rounds:

6 Overhead squats 40/25kg

8 Toes to bar

 

 

Wednesday 25/02

Interval style workout

2min on 1min off x5

1 muscle clean 1 push press

2,2

3,3

4,4

5,5

6,6 and so on

Pick a weight that you can move fast and challenges you but you can still maintain a athletic position under fatigue.

 

 

 

 

Thursday  26/02

 

Gymnastics

 

Lsit progressions

Core – Lsit pull-up hold 10xME

1min rest between sets

 

Superman holds 10x 1min on 30secs off

 

Hollow rock holds

10x 1min on 30secs off

 

 

Ring rows with bent hips at 90’ 4x6reps

 

Conditioning

21-15-9

Strict burpees – (jump down into a pressup DO NOT rest on the ground)

Goblet squats 24/16kg

100m run

 

Friday 27/02

 

3 rounds

10 power snatch (a weight you can move well and do all 10 reps touch and go)

10 strict ring dips

 

 

 

Saturday 28/02

 

Crossfit Open 15.1

 

 

 

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

 

 

 

 

The Open – Standard Operating Procedures

The Open   – Standard Operating Procedure

 

The CrossFit Open starts on the 26th of February this month…

15.1 26th Feb – 2nd March

15.2  5th March – 9th March

15.3 12th March-16th March

15.4 19th March – 23rd March

15.5 26th March – 30th March

 

European Regionals – 29th – 31st May

The CrossFit Games – 21st -26th July

The workout comes out on the Thursday of each week and their will be 5 of them. The designated day and time that we are going to do this workout will be the Saturday at the 10am class.

 

We will partner up and judge each other, it will be something different their will be no strength work done on that day and their will hopefully be a good community atmosphere with it all.

 

I will use the 8am class for anyone that does not want to be involved with the open workouts and still continue on with their strength program.

 

So please book into this class if that is the case.

 

If for some reason you can’t make the Saturday session then I can make an exception to do it in the 1930 class on the Friday or Thursday. If possible I would like to keep the 1830 class free for normal training.

 

The weekend of the 12th March for workout 3  I am off down to Andy Mackenzies so Becca will be looking after you. There will be no weightlifting class on that weekend.

At the beginning of these sessions we will go over movement standards and outline what is required of you. In these sessions we may call ‘no reps’ meaning the reps did not meet the standard required to qualify for a rep. This is done so that everyone meets the same standard so please don’t be offended!

Ok so wait out for the workouts and we will see what equipment I am missing this year and tackle each problem as and when it comes…….

 

One last thing don’t forget to enjoy these workouts. What made me fall in love with CrossFit was the community side of it, I know i do harp on about individualisation and building a base of strength and strict movement but this is really where it all comes together, you take the time to ingrain proper movement patterns, you build the strength, mobility, flexibility and not to forget the conditioning and then you can enjoy a this part of CrossFit the fun part where we can have a bit of fun  and enjoy a little competition between our small group that is #bobsgarage

I was surprised at the generosity of my CrossFit colleagues around Edinburgh last year and I am sure I will be surprised again with the positivity that emerges from this time again this year!

Feb week 3

Thank you all that participated in the testing! Thats the 7mins of burpees done for another 3months.

 

 

core workshop- . Looking at LSIT progressions, v holds, using static weighted holds on GHD. And weighted kettlebell planks. 21st Feb 1400-1600 £25 – still on and spaces

Handstands /frontleavers/muscleups
This will be 2 hour workshop working on our handstand holds, in a couple of variations, front leaver progressions, and muscle up progressions to finish. 28th Feb 1400-1600 £25  still spaces

 

 

Merchandise shop

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

 

 

miss a class and don’t cancel 1hr before you will get 50 burpees to be done before your next class.

 

Try weighted Cossack lunges in when you warm up for your squats next time

 

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…

February challenge – complete 5 sled sprints at 80m 60/50kg each sprint under 10secs without being sick

 

 

‘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 – 3 sets of terrible 7’s in a row

 

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 16/02

 

4 rounds for time

15 Thrusters 50/30kg

400m run

If you can’t run then sub the run for 15 bar over burpees or 80m sled push with a heavy weight or row.

 

Tuesday  17/02

 

5rounds for time

15 burpee pull-ups

10 kb push press Left 24/16kg

10 kb push press Right

 

 

 

Wednesday 18/02

5rounds for time

6power cleans 60/32.5kg

6 front squat

6 push jerk

12 bar over burpees

 

Thursday  19/02

 

Gymnastics

Pistol progressions

Take you through 3 progressions,

Leg balance partial squat 4x6reps

Chinese squat – alternating legs 6mins

Lunge to lifted shin step up – 4x6reps

 

 

Handstand holds

Spend 10mins practicing handstand holds against wall

 

Ring support

5xME

 

100 pressups for time every break run 400m

 

Friday 20/02

 

5min amrap

3 toes to bar

6 kb swings

 

3min break

 

5min amrap

3 knees to elbows

6 oh plate lunges

 

 

 

 

 

Saturday 21/02

 

Longer workout today:

 

1mile run

100 burpees

1mile 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

 

 

 

 

Feb week 2

Testing Going down today – Thats Thursday 5th Feb!

If you are not in today then it will be your next session in.

 

 

 

Weightlifting session – Saturdays – 11-1300 no conditioning or squats or deadlifts just clean and jerk and snatch. Keeping it real simple working on technique for first half hour or so and then a lift then a assistance technical exercise… starting 31st January.

 

Workshops – £25

Going to run the Kettlebell workshop again either 7th Feb.  Cancelled unless there is any interest today.

 

 

core workshop- . Looking at LSIT progressions, v holds, using static weighted holds on GHD. And weighted kettlebell planks. 21st Feb 1400-1600 £25 – still on and spaces

Handstands /frontleavers/muscleups
This will be 2 hour workshop working on our handstand holds, in a couple of variations, front leaver progressions, and muscle up progressions to finish. 28th Feb 1400-1600 £25  still spaces

 

 

Merchandise shop

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

 

 

miss a class and don’t cancel 1hr before you will get 50 burpees to be done before your next class.

 

Check out my new lunge warmup before you squat next time!

 

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…

February challenge – complete 5 sled sprints at 80m 60/50kg each sprint under 10secs without being sick

 

 

‘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 – 3 sets of terrible 7’s in a row

 

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 09/02

 

WMD 001

Fieldstrong conditioning workout adapted

Complete the following for time

21-15-9

Backsquat – take 65%

32kg Russian swing

While you complete this every 2mins do 30sec of all out athletic burpees

When the 30secs is up a new 2mins is restarted allowing you the full 2mins to get through more of the work set.

 

Time limit 10mins

 

 

 

Tuesday  10/02

 

10rounds

2-3reps Handstand press-ups

3-5reps Strict pull-ups

200m run

 

 

 

Wednesday 11/02

 

You go I go

5rounds with a partner

8 deadlift

6 hang power clean

4 front squat

Weight 60/35kg

 

 

Thursday  12/02

 

Core- Kettlebell planks

5x30secs

 

10mins muscle up transitions

From either seated or with feet on a box

 

Mobility shoulder work/hamstring work

 

Handstand work

10x30on 30off

Lsit – 1min accumulate on kbs or paralettes or box’s or hanging off pullup bar

 

 

 

 

 

Optional conditioning as active rest day/gymnastics

AMRAP 12

10 toes to bar

10 burpees

 

 

 

Friday 13/02

Interval session

1min max rep thrusters

1min off

X4

Then

1min Max effort bar over burpees

30secs off

X3

 

 

 

Saturday 14/02

 

5 rounds

30 wallballs

20 pressups

400m 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

Individualisation the next step!

Individualisation – The next step.

 

 

 

Been a while since I wrote my last blog, I have been busy since then building #bobsgarage, daily routine looks like this get up at 0430 eat  and prepare for class coach 0600-1000 train 1000-1200 home nap/eat admin back to gym prep for class 1500-1600 coach 1630-2030 Monday to Friday Saturday coach 0800-1100 train 11-1pm Sunday – clean gym admin sleep in and do yoga run organise life!  I am always thinking of how I can make each member better, stronger, faster, have less pain, move better and just generally live better lives. I see this through empowering them through strength, mobility and fitness.

 

My last blog post was back in June 1st and I wrote about standards. It came from a desire not to be elitist but to not allow us to settle for lower standards when we train at my gym. So I wanted every person in the gym to aim for a strict press-up and a pullup and I still do! On being able to control and stabilise your body under heavy load be it squats or deadlifts or presses. Assess and confront problems with your body find a solution and make you come back stronger from that. A strong core and the importance of training it nearly  everyday was one of the things I have stuck to since then. I focused on strict movement and did away with teaching the Kip in inductions I saw that we had a limited amount of time and it was served with working strict movements that would in turn make us better at handling more heavier load squatting and deadlifting. I saw that not everyone should be taught the clean and jerk and snatch be it through being a beginner and not having control of their body through strength/stability and mobility/flexibility and proproception or someone who just wasn’t meant to do a certain movement.  This is where I eventually started individualising peoples programs, some people should never snatch or overhead squat and for some people pressing overhead is exceedingly difficult if not detrimental to shoulder health . So it was all about finding the right and specific exercise for each person in the squat, press and deadlift. And knowing when if at all to use the clean and jerk or snatch with them. If  generally follow this format Squat on Monday – Deadlift on Tuesday Wednesday – Press and Thursday Gymnastics Friday is usually A lift or press and Saturday a longer conditioning workout. That does depend on how many times a member comes in and their level and ability to recover. The days can also be flipped around so that if that person comes in on tues- wed – fri I can still follow the same program because were not all following 1 standard program.  With the addition of Saturdays weightlifting session there will be more lifting so the programe will need to be tweeked.

 

So the last couple of months have been good and I have been getting busier and busier and we now have a committed group of individuals who tend to train more than 3 times a week. I work my gym slightly differently to others in that firstly I personally record everything. Its all about the data and collecting as much of it as possible. If its not quantifiable and measurable then whats the point. This allowed me to see what was going on with all my members where we were slacking or where something was not working. Where someone was suffering with a reoccurring injury by looking back at the data it would help me understand why and try to find a solution. What movements to stay away from and what activation exercises and accessory exercises to make them do to strengthen that inhibition. Its important to address your bodies weakness and try to strengthen them be it weak or inactive hamstrings, tennis elbow, a problem with the ac joint or SI lower back problems or knee problems.

 

Granted I have made mistakes but I was determined to learn from every single one of them.  What I have learnt is to never get emotional while coaching, hold a high standard of professionalism as much as possible and go the extra mile. Be that with individualisation, or just giving someone extra help who is no longer training at my gym.

 

Ok so this brings me on the point to which I wanted to write this new blog post. The two years almost I have been going at this I have learnt so much but there is endlessly more things I need to learn about do and develop but its a start, I need to improve my anatomy knowledge, strengthen my body enough to do a front leaver and squat my max for reps, Snatch 100kg and clean and jerk 120kg comfortably.  I have learnt so much through experience and learning from knowledgeable coaches world wide.  I see that learning more about my body and the control and strengthening of it I can learn about doing the same to others .

But I also need to develop my service and the individualisation that I do for each member. It usually takes me about 2hours a day to prep for my classes and I thought what would be good for the committed few that would like this I would start writing them 4 week programmes based on a rough structure of squat – deadlift- press  –  Saturday clean and jerk/ snatch.

 

The benefit of a 4 week programme is that you will know what your doing on each day for your strength.  The conditioning part will be programmed up at the start of the week still and still hold a group format as much as possible. This will alow you to see the  set reps and account for a deload week on the 4th week  and add more structure to your programme and even more importantly more individualisation to what works specifically best for you.  I  already do this for two of my members already and its where the gains are at, you all get individualised care at the moment and I just want to build on that and make it more structured!

So if this is of interest and you would like me going forward to write you a 4 week program. You need to email me before Sunday 1st Feb.  With some details; how many days you are prepared to train, what you believe are your weakness and what you would like to focus on be it getting bigger and jacked, or losing weight, and focusing on higher longer conditioning workouts, improving your snatch, finding a pressing motion that doesn’t hurt or getting better at your clean. Oh and if you have back issues and the hamstrings don’t work at all then were doing that back extension program for the next 4 weeks to start.

 

Ok I have rambled on and some of this has probably not made sense. Any questions please email me.

 

Rob

Feb week 1

You will have seen Becca shadowing me on Tuesday night! She will be taking a few classes soon. I will still be programming your workouts and individualising and recording everything in these sessions but she will be their to manage the chaos and support/help/coach while you workout. If you have any questions or problems then please don’t hesitate to ask.

 

Testing and Goal setting – Yes its 3 Months already – Look at your Goals this week and see what has changed and adjust or update your goals.

 

Testing will happen in Thursdays Classes instead of Gymnastics If you cant make Thursday let me know and I can programme it in for your next suitable session.

 

Weightlifting session – Saturdays – 11-1300 no conditioning or squats or deadlifts just clean and jerk and snatch. Keeping it real simple working on technique for first half hour or so and then a lift then a assistance technical exercise… starting 31st January.

 

Workshops – £25

Going to run the Kettlebell workshop again either 7th Feb. Get booked in!

 

 

core workshop- . Looking at LSIT progressions, v holds, using static weighted holds on GHD. And weighted kettlebell planks. 21st Feb 1400-1600 £25

Handstands /frontleavers/muscleups
This will be 2 hour workshop working on our handstand holds, in a couple of variations, front leaver progressions, and muscle up progressions to finish. 28th Feb 1400-1600 £25

 

Merchandise shop

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

 

 

 

February Induction 3spaces  available.

 

 

miss a class and don’t cancel 1hr before you will get 50 burpees to be done before your next class.

 

Check out my new lunge warmup before you squat next time!

 

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…

February challenge – complete 5 sled sprints at 80m 60/50kg each sprint under 10secs without being sick

 

 

‘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 – 3 sets of terrible 7’s in a row

 

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 02/02

 

 

Open workout 14.1

10 min amrap

30 double unders

15 power snatch 35/25kg

 

Tuesday  03/02

 

Open workout  13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

 

Wednesday 04/02

Workout 12.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20″ box
75 pound Push press, 12 reps
9 Toes-to-bar

 

 

Thursday  05/02

 

Testing – Make sure you look at what you wrote down for your goals 3months ago and see how you have progressed.

 

Friday 6/02

 

Workout 11.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (100lbs / 45kg)
10 Toes to bar
15 Wall balls (14lbs to 9′ target)

 

 

Saturday 07/02

Testing as well.

 

5rounds

8 strict deadhang Pull-ups

4  Handstand press-ups

400m 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

January week 4

Boom – Willies sessions went well I have had all the reports back and I am so happy that he looked after you all so well!

 

Its cold just now so please make sure you turn up with tracksuit bottoms on and a hooded top. Only take off after warmup and when you have cracked a sweat.

 

Weightlifting session – Saturdays – 11-1300 no conditioning or squats or deadlifts just clean and jerk and snatch. Keeping it real simple working on technique for first half hour or so and then a lift then a assistance technical exercise… starting 31st January.

 

Workshops – £25

Going to run the Kettlebell workshop again either 7th Feb or 7th of March depending on peoples interest and availability

 

 

 

core workshop- . Looking at LSIT progressions, v holds, using static weighted holds on GHD. And weighted kettlebell planks. 21st Feb 1400-1600 £25

Handstands /frontleavers/muscleups
This will be 2 hour workshop working on our handstand holds, in a couple of variations, front leaver progressions, and muscle up progressions to finish. 28th Feb 1400-1600 £25

I will put these courses on teamup in the next couple of days. Please let me know your interest via FB/twitter or email. Classes limited to 8 people.

 

 

 

 

 

Merchandise shop

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

 

 

 

February Induction 3spaces  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

 

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

 

 

‘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

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 26/01

4 rounds

20 Kettlebell swings

10 Cleans left 10 then 10 on  right

5 Presses left 5 and 5 on right

20 Box jumps 24/20

 

 

Tuesday  27/01/15

 

Partner workout

4 rounds (each)

200m farmers walk 2 kettlebells 40/32kg

Partner does constant burpees while you wait for them to come back

 

 

 

 

Wednesday 28/01

 

conditioning

2min on 1min off x5

Power snatch max reps 40/25kg

 

 

 

Thursday  29/01

 

Gymnastics

 

Lsit hold progressions – want to work your hip flexors here – 7min running clock

(will be sat on ground, hands forward and lifting legs or leg off ground for max time with only hip flexor while leaning forward onto legs) take minute rest after each attempt

 

 

Bar hang work – 10x max efforts at bottom of pullup – rest 1min between sets

 

 

Handstand press-ups – take 15mins to work full press-ups or negatives or L- hold onto box or just kicking up onto wall or wallwalks

 

 

 

Ring dips – negatives for beginners 5x3reps – partner up and get someone to hold onto rings if you struggle here. Advanced 30reps

 

Ring support holds 4x max efforts

 

Conditioning EMOTM 12

5 burpee pull-ups 10 pressups –reduce reps if you cant finish this in under 45secs

 

 

 

 

 

 

 

Friday 30/01               

 

Plyometrics

Single leg bounds – 4x gym floor

Moderate height box jump 1 rep. No fails here it should feel easy and not a struggle.

 

conditioning

50 wallballs

40 Knees to elbows

800m run

40 wallballs

30 knees to elbows

800m run

30 wallballs

20 knees to elbows

800m run

 

 

 

Saturday 31/01

 

Strict Cindy

20min amrap

5 pullups

10 pressups

15 airsquats

 

 

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

 

 

 

 

Jan week 3

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

A focus on eating clean this next month.

 

 

 

 

Away 16th – 17th down to London for a mobility course.

Gym is at the moment closed evening of the 16th and 17th but in talks with colleague who could possibly cover shifts if you book in advance I will right your program up and then you can print it out and take it with you. I will confirm whats happening by the start of the week.

 

 

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

 

 

February Induction 3spaces  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

 

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

 

 

‘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

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 19/01

 

 

EMOTM 12 40/30

1clean

1 front squat

Increase weight if technique is good after each minute don’t fail once you reach a challenging weight stay their. Start at 65%

 

Tuesday  20/01/15

 

10 rounds

3 strict pull-ups

3 hspu’s

Beginner scale- negative hspu easier version is half a wallwalk, or even easier raised box press-ups.

 

 

 

 

 

Wednesday 21/01

 

Barbell complex

5 rounds

5 power cleans 60/32.5kg

4 hang power cleans

3 push jerk

 

 

 

Thursday  22/01

 

Gymnastics

 

Shoulder taps 50reps

 

Ring pull-ups- 10 max efforts rest 1min between each

 

5mins muscleup transitions

 

Seratus press-ups 5x15reps

 

 

 

Conditioning

10min amrap

10 pressups

10 overhead lunges 20/15kg

 

 

 

Friday 23/01               

 

Plyometrics

Box jumps 6x3reps

 

Conditioning

5 burpee pull-ups on the minute for 14minutes

 

 

 

Saturday 24/01

 

Partner workout

1mile run (if someone really doesn’t want to run then they can either push sled 1x200m or till partner comes back or row

50 alternating manmakers

1mile 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

January week 2

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

A focus on eating clean this next month.

 

 

 

Wednesday  14th – 1930 class is reduced in numbers to 3people as I will have 4 people for their induction.

 

Away 16th – 17th down to London for a mobility course.

Gym is at the moment closed evening of the 16th and 17th but in talks with colleague who could possibly cover shifts if you book in advance I will right your program up and then you can print it out and take it with you. I will confirm whats happening by the start of the week.

 

 

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

 

 

February Induction 3spaces  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

 

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

 

 

‘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

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 12/01

 

 

EMOTM 12 40/30

3 Thrusters

6 bar over burpees

 

 

 

Tuesday  13/01/15

 

15min amrap

Max effort chin above bar hold

As soon as you drop off 10 burpees and 400m run

 

 

 

 

Wednesday 14/01

 

5 rounds

5 cleans 60/30

10 toes to bar

 

 

 

Thursday  15/01

 

Gymnastics

 

Muscle up progressions 20mins

 

Dips 30reps

 

Beginners – negative dips – 5x3reps

 

Lsits 2mins accumulate or vsit hold with chest touching thighs raise hip flexors off ground accumulate 1min

 

 

Pull-ups – strict 3max efforts totalling 30reps

Girls – feet on box use a barbell as a pull-up bar and get 15reps done

 

Conditioning

50 strict toes to bar

 

 

 

Friday 16/01

Plyometrics 5x 3reps  rest 2mins

Banded pull-ups 2reps (mini band against kb)

5 plyo plate push ups

 

 

EMOTM 15

1 clean

1 hang clean

1 front squat

 

 

 

 

 

Saturday 10/01

 

21-15-9

Overhead squats 60/30

wallwalks

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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