November 1, 2015No Comments

Workouts 2nd Nov – 7th Nov

Week 6:

 

This training cycle we will be continuing to work on total body strength with lifts such as the squat and deadlift. Rep schemes for these lifts in particular will start at 5RMs for week 1 and as the weeks progress we will be lowering the reps whilst increasing load. After this 6 weeks we will be testing everyones 1 rep max. 1RM testing will be used only for the squat and deadlift. We will be squatting twice per week and deadlifting once per week.

In addition to this we will be incorporating front squat technique work into our squatting warm up sets in order to improve everyones technical proficiency in this lift. Halting deadlifts (above the knee) will be incorporated into our deadlift warm-up sets with a view to improving proper deadlift technique. Furthermore, on the second squat day we will be utilizing tempo and pause warm-up sets.

On our squat and deadlift days we will be continuing to improve on upper body strength utilizing various overhead, vertical and horizontal pushing and pulling variations. The rep scheme will stay at sets of ten reps for the duration of the cycle, ultimately testing a 5 RM post 6 weeks.

2 days during the week will be more focused on building core strength, working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc.

Olympic weightlifting will be done 2 days per week for those looking to continue progressing with the snatch and clean and jerk.

Finally, big congratulations to all members on completion of the last training cycle. The testing data that we collected showed great improvements in strength, power and endurance. Looking forward to seeing some great results from the oncoming training cycle!

 

Monday

S&C

1a Back squat 3 x 2

1b Ring Jacknife + mountain climbers (1+1) 3 x 10

2a Strict Press 3 x 10

2b Negative chins 3 x 6

 

Cond: Partner workout – each has to complete reps before moving on to next exercise.

10 Burpees
15 Slam Balls
20 Sit Ups
25 Slam Balls

30 Wall balls

 

Tuesday

S&C

1a Jammer Thruster 3 x 10

1b Partner twist throws 3 x 10 r/l

2a Ring Pullups 3 x 8

2b Offset KB carry (one OH/ one side) 3 x 4L

3a Front racked KB reverse lunge 3 x 6 r/l

3b Ring Dips/Ring Pushups 3 x max

 

Cond:

0s - 20 Box Jumps
1:30mins - 30 Sit Ups
3 mins - 40 KB Swing
4:30 mins - 20 Box Jumps
6 mins - 30 Sit Ups
7:30 mins - 40 KB Swing

9mins – 20 Box Jumps

 

- rest in between rounds after set reps are completed

 

Wednesday

S&C

1a Deadlift 3 x 2

1b L-sit hold 3 x 30s/max

2a BB Bent Over Row 3 x 10

2b Pause push-ups (3 sec) 3 x 10

 

Cond:

50 Pushups

25 SA Thrusters right side

50 Situps

25 SA Thrusters left side

 

- 2 Burpees on the min every minute until finished

 

 

Weightlifting:

Clean & Jerk – 5 x 2

Deadlift – 5RM

 

Thursday

S&C

1a Squat 3 x 2

1b Ring Rollout 3 x 8

2aFloor Press 4 x 10

2b SA Ring Chin 4 x 8 r/l

 

Cond: BB Complex – 8mins (30-40kg male/20-30kg female)

1-2-3.........

RDL

Bent Over row

Push Press

Squat

 

Fri

S&C

1a Turkish Get Up 2RM

2a Floor wipers 3 x 16

2b Ring Body Saw 3 x 10

3a Walking Lunges 3 x 20

3b Ring Chest Flys 3 x 10

 

Weightlifting:

Power Snatch + Snatch Push press + OHS 5 x 3 + 3 + 3

 

Cond: 10min max...

20-15-10-5

Wallballs

Ball Over burpees

Finish with 150 skips

 

 

 

 

 

 

 

 

 

October 26, 2015No Comments

Workouts 27th Oct – 31st Oct

Week 5:

This training cycle we will be continuing to work on total body strength with lifts such as the squat and deadlift. Rep schemes for these lifts in particular will start at 5RMs for week 1 and as the weeks progress we will be lowering the reps whilst increasing load. After this 6 weeks we will be testing everyones 1 rep max. 1RM testing will be used only for the squat and deadlift. We will be squatting twice per week and deadlifting once per week.

In addition to this we will be incorporating front squat technique work into our squatting warm up sets in order to improve everyones technical proficiency in this lift. Halting deadlifts (above the knee) will be incorporated into our deadlift warm-up sets with a view to improving proper deadlift technique. Furthermore, on the second squat day we will be utilizing tempo and pause warm-up sets.

On our squat and deadlift days we will be continuing to improve on upper body strength utilizing various overhead, vertical and horizontal pushing and pulling variations. The rep scheme will stay at sets of ten reps for the duration of the cycle, ultimately testing a 5 RM post 6 weeks.

2 days during the week will be more focused on building core strength, working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc.

Olympic weightlifting will be done 2 days per week for those looking to continue progressing with the snatch and clean and jerk.

Finally, big congratulations to all members on completion of the last training cycle. The testing data that we collected showed great improvements in strength, power and endurance. Looking forward to seeing some great results from the oncoming training cycle!

 

Tuesday

S&C

1a Jammer rev. Lunge to press 3 x 6 r/l

1b Landmine 3 x 6 r/l

2a Ring Pullups 3 x 8

2b Farmers carry 3 x 4 L

3a S/A KB Front squat 3 x 6 r/l

3b Ring Dips/Ring Pushups 3 x max

Cond:

10-8-6-4-2 KB Thrusters

20 Jump Lunges

5 Chins/ 10 Ring Rows

Wednesday

S&C

1a Back squat 3 x 3

1b Reverse Crunch to Deadbug 3 x 10

2a Strict Press 3 x 10

2b Partial Range Chins 3 x 5 middle – top & bottom - middle

Cond: 10min AMRAP

10 Pushups

10 Step Ups

10 Box Jumps

2 Turkish Get ups (1 r/l)

 

Thursday

S&C

1a Deadlift 3 x 3

1b Plank rotations 3 x 8 r/l

2a BB Bent Over Row 3 x 10

2b KB Chest Flys 3 x 10

 

Weightlifting:

Clean & Jerk – 5 x 2

Deadlift – 5RM

Cond:

1 KB PuPu

1KB Clean

1 KB Push Press

30 Skips

2 KB PuPu

2 KB Clean

2 KB Push Press

30 Skips.........................

Fri

S&C

1a BB Reverse Lunge 3 x 16

1b SA KB Sit Ups 3 x 8 r/l

1c Side Plank Crunch 3 x 8 r/l

2aFloor Press 4 x 10

2b Pull ups 4 x max

 

Weightlifting:

Power Snatch + Snatch Push press + OHS 5 x 3 + 3 + 3

 

Cond: 12min AMRAP

30 Wallballs

20 KB Swings

10 Burpees

 

 

 

 

 

 

 

October 18, 2015No Comments

Workouts 19th – 24th Oct

Week 4:

 

This training cycle we will be continuing to work on total body strength with lifts such as the squat and deadlift. Rep schemes for these lifts in particular will start at 5RMs for week 1 and as the weeks progress we will be lowering the reps whilst increasing load. After this 6 weeks we will be testing everyones 1 rep max. 1RM testing will be used only for the squat and deadlift. We will be squatting twice per week and deadlifting once per week.

In addition to this we will be incorporating front squat technique work into our squatting warm up sets in order to improve everyones technical proficiency in this lift. Halting deadlifts (above the knee) will be incorporated into our deadlift warm-up sets with a view to improving proper deadlift technique. Furthermore, on the second squat day we will be utilizing tempo and pause warm-up sets.

On our squat and deadlift days we will be continuing to improve on upper body strength utilizing various overhead, vertical and horizontal pushing and pulling variations. The rep scheme will stay at sets of ten reps for the duration of the cycle, ultimately testing a 5 RM post 6 weeks.

2 days during the week will be more focused on building core strength, working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc.

Olympic weightlifting will be done 2 days per week for those looking to continue progressing with the snatch and clean and jerk.

Finally, big congratulations to all members on completion of the last training cycle. The testing data that we collected showed great improvements in strength, power and endurance. Looking forward to seeing some great results from the oncoming training cycle!

 

Mon

S&C

 

1a BB RDL 3 x 8

1b Plate chop 3 x 10 r/l

2a Ring Pullups 3 x 8

2b S/A OH Carry 3 x 2 l r/l

3a RFESS 3 x 5 r/l – 5 s hold each rep

3b Ring Dips/Ring Pushups 3 x max

 

Cond: 1 Rounds – 35s on/25s off + 1 Rounds – 40s on/20s off + 1 round 50s on/10s off

Ropes

Plank

Slams

Ring Rows

 

Tuesday

S&C

 

1a Back squat 3 x 3

1b S/L Fallouts 3 x 5 r/l

2a Strict Press 3 x 10

2b Band Pullaparts 3 x 15

 

Cond: 10min AMRAP

5 Burpees

10 KB PushPulls

5 KB thrusters

20 Lunges

 

Wed

S&C

1a Partner Plank Pulls 3 x 8 r/l

1b Russian twist & press 3 x 8

1c Nordic Hamstring Curls 3 x 8

2a Front Racked KB Step Ups 3 x 6 r/l

2b Eccentric pushups 3 x 10-3s lower

3a Max rep bicep curls

3b Max rep Skullcrushers

 

Cond: Partner Workout

100/150 Wall balls

- Partner planks while other partner works.

- Only do wallballs while other person planks.

- Every break in wallballs or plank = 1 burpee.

 

Weightlifting:

Power Snatch + Snatch Push press + OHS 5 x 3 + 3 + 3

 

Thursday

S&C

 

1a Deadlift 3 x 3

1b KB Deadbugs w/ lowers 3 x 20

2a BB Bent Over Row 3 x 10

2b Standing Alt KB Press 3 x 10 r/l

 

Cond:

20-16-10-6

Sit Ups

Single arm KB Clean & press

Hanging Knee Raises

Single arm KB Clean & press

 

Weightlifting:

Clean & Jerk – 5 x 2

Deadlift – 5RM

 

Fri

S&C

1a Squat 3 x 3

1b Chins 3 x max

2aFloor Press 4 x 10

3a Weighted Plank 2 x 45s

 

Cond:

10mins of:

6 rounds

5 Chins/Ring Rows

10 Pushups

15 Squats

Finish remaining time in as many reps as possible of wallballs

 

 

October 11, 2015No Comments

Workouts 12th – 17th Oct

Week 3:

This training cycle we will be continuing to work on total body strength with lifts such as the squat and deadlift. Rep schemes for these lifts in particular will start at 5RMs for week 1 and as the weeks progress we will be lowering the reps whilst increasing load. After this 6 weeks we will be testing everyones 1 rep max. 1RM testing will be used only for the squat and deadlift. We will be squatting twice per week and deadlifting once per week.

In addition to this we will be incorporating front squat technique work into our squatting warm up sets in order to improve everyones technical proficiency in this lift. Halting deadlifts (above the knee) will be incorporated into our deadlift warm-up sets with a view to improving proper deadlift technique. Furthermore, on the second squat day we will be utilizing tempo and pause warm-up sets.

On our squat and deadlift days we will be continuing to improve on upper body strength utilizing various overhead, vertical and horizontal pushing and pulling variations. The rep scheme will stay at sets of ten reps for the duration of the cycle, ultimately testing a 5 RM post 6 weeks.

2 days during the week will be more focused on building core strength, working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc.

Olympic weightlifting will be done 2 days per week for those looking to continue progressing with the snatch and clean and jerk.

Finally, big congratulations to all members on completion of the last training cycle. The testing data that we collected showed great improvements in strength, power and endurance. Looking forward to seeing some great results from the oncoming training cycle!

Mon

S&C

1a Back squat 3 x 4

1b Hanging Knee/Straight Leg Raises 3 x 10

2a Strict Press 3 x 10

2b SA KB Rows 3 x 10

Cond - 5 AMRAP

10 KB Clean & Press

50 Skips

Rest 1 min

5 AMRAP

5 Pushups

8 Single-side KB Squats r/l

2 Burpees

Tuesday

S&C

1a Half Kneeling Landmine 3 x 8 r/l

1b SL KB Deadlift 3 x 12 r/l

2a Ring Pullups 3 x 8

2b Offset KB Carry (one above/one side) 3 x 4

3a KB Split Squat 3 x 5 r/l – 5 s hold each rep

3b Ring Dips/Ring Pushups 3 x max

Cond: EMOTM 10
Evens: 2 Turkish Getups
Odds: 5 Burpees + 10 Jump Lunges

Wed

S&C

1a Deadlift 3 x 4

1b SA KB Sit Ups 3 x 8 r/l

2a BB Bent Over Row 3 x 10

2b Seated KB Press 3 x 10

Weightlifting:

Clean & Jerk – 5 x 2

Deadlift – 5RM

Cond - 5 Rounds:

30s Wallballs

30s Box Jumps

60s Rest

Thursday

S&C

1a Hollow hold + leg lowers 3 x 20s + 10

1b S/L ball glute bridge 3 x 8 r/l

1c Spidey plank 3 x 12

2a (OH) BB Lunge lunge 3 x 6 rl

2b KB Chest press 3 x 10

3a KB Swing 2 x 60s (30s rest)

Weightlifting:

Power Snatch + Snatch Push press + OHS 5 x 3 + 3 + 3

Cond:

0s - 10 Burpee Box Step Overs
1:30mins – 20 Elbow to Hand Planks
3 mins - 40 KB Swing
4:30 mins - 10 Burpee Box Step Overs
6 mins - 20 Elbow to Hand Planks
7:30 mins - 40 KB Swing

9mins – 10 Burpee Box Step Overs

rest in between rounds after set reps are completed

Fri

S&C

1a Squat 3 x 4

1b Plate Crunch (slow) 3 x 15

2aFloor Press 4 x 10

2b Pull ups 4 x max

Cond - 3 Rounds:

1 Hill run

10 Pushups

10 KB Swings

10 Sit Ups

October 4, 2015No Comments

Workouts 5th – 10th October

Week 2:

 

This training cycle we will be continuing to work on total body strength with lifts such as the squat and deadlift. Rep schemes for these lifts in particular will start at 5RMs for week 1 and as the weeks progress we will be lowering the reps whilst increasing load. After this 6 weeks we will be testing everyones 1 rep max. 1RM testing will be used only for the squat and deadlift. We will be squatting twice per week and deadlifting once per week.

In addition to this we will be incorporating front squat technique work into our squatting warm up sets in order to improve everyones technical proficiency in this lift. Halting deadlifts (above the knee) will be incorporated into our deadlift warm-up sets with a view to improving proper deadlift technique. Furthermore, on the second squat day we will be utilizing tempo and pause warm-up sets.

On our squat and deadlift days we will be continuing to improve on upper body strength utilizing various overhead, vertical and horizontal pushing and pulling variations. The rep scheme will stay at sets of ten reps for the duration of the cycle, ultimately testing a 5 RM post 6 weeks.

2 days during the week will be more focused on building core strength, working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc.

Olympic weightlifting will be done 2 days per week for those looking to continue progressing with the snatch and clean and jerk.

Finally, big congratulations to all members on completion of the last training cycle. The testing data that we collected showed great improvements in strength, power and endurance. Looking forward to seeing some great results from the oncoming training cycle!

 

Mon

S&C

1a Plank Rotations 3 x 8 r/l

1b KB reverse lunge with S/A Press 3 x 8 r/l

2a Ring Pullups 3 x 8

2b S/A OH carry 3 x 2L r/l

3a KB Front squat 3 x 10

3b Ring Dips/Ring Pushups 3 x max

 

Cond: KB man Makers (KBMM) & Skipping

2 KBMM per min from0:00-3:00

3 KBMM per min from 3:00 -6:00

Skip from 6:00-8:00

As Many KBMM as possible 8:00-10:00

 

Tuesday

S&C

1a Back squat 5RM

1b Plate rollouts 3 x 8

2a Strict Press 3 x 10

2b KB Sumo high pull 3 x 10

 

Cond:8 – 1

Burpee

Wallball

Sit-up

Chin/ Ring row

 

Wed

S&C

1a Deadlift 5RM

1b Ring body saw (hands) 3 x 8

2a BB Bent Over Row 3 x 10

2b 1/2 kneeling KB press 3 x 10 r/l

 

Weightlifting:

Clean & Jerk – 5 x 2

Deadlift – 5RM

 

Cond: BB Complex – 8mins (30-40kg male/20-30kg female)

1-2-3.........

RDL

Push Press

Jump Squat

Behind the Neck Press

 

Thursday

S&C

1a Partner Twist throws 3 x 10 r/l

1b Nordic Hamstring curls 3 x 10

1c Hanging L-sit/Knee Raise 3 x 30s

2a Pause Walking Lunges 3 x 10 – 5s pause each rep

2b Band Pullaprts 3 x 15

3a KB Complex: KB Clean + KB Clean & Press + KB Snatch 3 x 5 r/l

 

Weightlifting:

Power Snatch + Snatch Push press + OHS 5 x 3 + 3 + 3

 

Cond:

Tabata 1

Alternate squat/ goblet squat + Elbow to hands

Rest 2 mins

Tabata 2

Alternate Ring Row + Russian twist

 

Fri

S&C

1a Squat 5RM

1b SL RDL 3 x 8 r/l

2a Floor Press 3 x 10

2b Chins 3 x 5

 

Cond:

150 Partner Wallballs

+ 1 length bear crawl after every time you break

 

 

 

 

 

September 27, 2015No Comments

Workouts 28th Sept – 3rd Oct

Week 1: First week of our new 6 week cycle!

This training cycle we will be continuing to work on total body strength with lifts such as the squat and deadlift. Rep schemes for these lifts in particular will start at 5RMs for week 1 and as the weeks progress we will be lowering the reps whilst increasing load. After this 6 weeks we will be testing everyones 1 rep max. 1RM testing will be used only for the squat and deadlift. We will be squatting twice per week and deadlifting once per week.

In addition to this we will be incorporating front squat technique work into our squatting warm up sets in order to improve everyones technical proficiency in this lift. Halting deadlifts (above the knee) will be incorporated into our deadlift warm-up sets with a view to improving proper deadlift technique. Furthermore, on the second squat day we will be utilizing tempo and pause warm-up sets.

On our squat and deadlift days we will be continuing to improve on upper body strength utilizing various overhead, vertical and horizontal pushing and pulling variations. The rep scheme will stay at sets of ten reps for the duration of the cycle, ultimately testing a 5 RM post 6 weeks.

2 days during the week will be more focused on building core strength, working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc.

Olympic weightlifting will be done 2 days per week for those looking to continue progressing with the snatch and clean and jerk.

Finally, big congratulations to all members on completion of the last training cycle. The testing data that we collected showed great improvements in strength, power and endurance. Looking forward to seeing some great results from the oncoming training cycle!

 

Mon

S&C

1a Back squat 5RM

1b Hanging Knee/Straight Leg Raises 3 x 10

2a Strict Press 4 x 10

2b Bent Over Straight Arm Flys 4 x 10

 

Cond:

Tabata 1

Alternate burpees & KB Clean & Press

Rest 2 mins

Tabata 2

Alternate Jump Lunges and KB Swing

Tuesday

S&C

1a Landmine 3 x 16

1b Reverse Hold Lunge + Press 3 x 10

2a Ring Pullups 3 x 8

2b Offset KB Carry 3 x 4

3a KB Walking Lunges 3 x 20

3b Ring Dips/Ring Pushups 3 x max

 

Cond:

0s - 20 Box Jumps
1:30mins - 30 Sit Ups
3 mins - 40 KB Swing
4:30 mins - 20 Box Jumps
6 mins - 30 Sit Ups
7:30 mins - 40 KB Swing

9mins – 20 Box Jumps

rest in between rounds after set reps are completed

Wed

S&C

1a Deadlift 5RM

1b Plate Sit Ups 3 x 10

2a BB Bent Over Row 4 x 10

2b KB Push Press 4 x 10

 

Weightlifting:

Clean & Jerk – 5 x 2

Deadlift – 5RM

 

Cond: 10 mins Descending Ladder

16-14………2

Wallballs

Ring Rows

Jump Lunge

Knees – Elbows

 

Thursday

S&C

1a Floor Wipers 3 x 16

1b Ring Body Saw 3 x 8

1c Box Glute Bridge 3 x 10

2a Offset KB Step Up 3 x 8 r/l

2b KB Swing 3 x 15

3a KB Push Pulls 3 x 12

4a Half Turkish Getup 3 x 2r/l

 

Weightlifting:

Power Snatch + Snatch Push press + OHS 5 x 3 + 3 + 3

 

Cond: circuit: (40s on/ 20 s off)

Ropes

Ring chins

Ring jacknife

Goblet reverse lunge

Slams

Plate crunch

KB get ups

Push -up plank

Ball pick and toss

Mountain climbers

 

Fri

S&C

1a Squat 5RM

1b S/L Fallout 3 x 5 r/l

2aFloor Press 4 x 10

2b S/A Ring chin 3 x 6 r/l

 

Cond: 2 min rounds

8 pushups

8 burpee box jumps

Increase reps by 2 per round until you can’t finish in the 2 min time period

 

 

 

September 20, 2015No Comments

Workouts 21st – 26th Sept

TEST WEEK......................

 

Monday

S&C

Max Chins/Ring rows in 1 min

Rest 2 mins

Max Pushups in 1 min

Rest 2 mins

Max Wallballs in 1 min

Rest 2 mins

Max KB Swings in 1min

Rest 2 mins

Max Burpees in 1 min

Rest 2 mins

Max Plank with 10/20kg

 

Cond: Circuit 40/20

Slams

Ring Jacknifes

Ring rows

Ropes

Plank

Squats

Plank Walkout

Ball Pick and toss

KB Swings

Hollow Hold

 

Tues

S&C

Back Squat 2/5RM

B1 Ring Pushup 3 x 10

B2 Ring Glute Bridge 3x 10

B3 Spiderman Plank 3 x 12

 

Cond: 90s AMRAP – 4 Rounds

2 Burpees

5 Pushups

7 KB Clean

10 Wallballs

 

60s rest between rounds

 

Wed

S&C

Chins 1/5RM

 

4 x hill runs

Rest ~3 mins between efforts – best time is recorded

 

 

Core:

TGU 3 r/l

+

Farmers Carry 2 x 4 lengths

Ring Rollouts 2 x 10

 

Thursday

S&C

A Floor Press 5RM

B Max Box jump Test

C Deadlifts 3 x 3

 

Cond: Partner Workout – cant move onto next exercise until both have completed set amount of reps each

25 Situps

50 Jump Lunges

150 Skips

15 Slams

150 Skips

50 Jump Lunges

25 Situps

 

Friday

S&C

Stage 1 – 3 Rounds

Bear Crawl - 3 lengths

Forward Facing Crab walk -1 length

Backward Facing Crab walk – 1 length

Rest 2 mins between rounds

 

Rest 3 mins

 

Stage 2 – 3 Rounds

12 Back Squats – 50%max

1 min box jumps

Rest 2mins

 

Rest 3 mins

 

Stage 3

50 Strict Burpees – max height jump every rep

 

 

 

 

 

 

September 13, 2015No Comments

Workouts Sept 14th – Sept 19th

Week 6. (Final week before Re-test)

These 6 weeks will be focused around drop sets. Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps. A brilliant way of building work capacity and strength whilst. We will also be following 5/4/3 rep scheme for major lower body lifts so the aim here is to increase weight each set while the reps drop.

Warm-ups for next 6 weeks will also focus around improving and progressing both push -/pull-up strength in addition to overhead squat technique.

We will also have an option of a weightlifting group for those that want to continue with them of which we hope a few will. However, if you decide to do this you cannot just cherry pick the clean and neglect the snatch, if you’re in weightlifting then you’re doing both!

Monday

S&C

1a Squat 3 x 5/4/3 + 10

1b S/L ball glute bridge 3 x 8 r/l

2a Weighted push-up 3 x 10

2b SA KB Carry 3 x 2l

2c Plank rotation 3 x 6 r/l

Cond: Rounds of:

5 KB thruster

5 Sit-up

5 Burpee

3 min work

1 min rest

2 min work

1 min rest

1 min work

30s rest

30s work

Tuesday

S&C

1a Push press 3 x 6 + 12

1b Pull ups 3 x 6 + 12

2a Plate loaded Lateral lunge 3 x 8 r/l

2b KB Windmills 3 x 6 r/l

3a Max Weighted Plank 1 x max 10/20kg

Circuit: 40/20

Squat Row

Ropes

Push-up plank

Double KB clean

Hanging knees

KB deadlift

Ring push up

Mountain climbers

Wednesday

S&C

1a Deadlift 3 x 5/4/3 + 10

1b Split stance S/A KB Press 3 x 10 r/l

2a KB Swing 2 x 90/60s

3a Ring Body saw 2 x 10

3b Plate around the worlds 2 x 16

3c KB Deadbug w/ lowers 2 x 20

WL

Power Clean – 2RM

Hang Clean + Clean + Jerk – build to heaviest possible

Deadlift 2 x 5

Cond: 5 rounds (10 min cap)

10 Goblet squats

10 push ups

5 chins/ 8 rows

+ Skip 100/80/60/80/100

Thursday

S&C

1a Chins 3 x 6 + 12

1b Floor Press 3 x 6 +12

2a FR KB Step ups 3 x 8 r/l

2b Jump lunge 3 x 4 r/l

Cond:

Tabata: Burpee

+

Tabata: Plate crunch

Fri

S&C

1a BB Thruster 3 x 6+12

1b Tempo Hanging knees 3 x 8

2a KB farmers Hold 1 x max

3a Bicep Curls 3 x 10

3b Concentric Chin hang 3 x max

3c Skull crushers 3 x 10

WL

Snatch Pull + hang Power snatch + Snatch - build to heaviest possible

Snatch Bal + 2 sec hold at bottom – 2RM

Cond: Hill runs

 

September 6, 2015No Comments

Workouts 7th Sept – 12th Sept

Week 5.

These 6 weeks will be focused around drop sets. Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps. A brilliant way of building work capacity and strength whilst. We will also be following 5/4/3 rep scheme for major lower body lifts so the aim here is to increase weight each set while the reps drop.

 

Warm-ups for next 6 weeks will also focus around improving and progressing both push -/pull-up strength in addition to overhead squat technique.

 

We will also have an option of a weightlifting group for those that want to continue with them of which we hope a few will. However, if you decide to do this you cannot just cherry pick the clean and neglect the snatch, if you’re in weightlifting then you’re doing both!

 

Monday

S&C

1a Deadlift 3 x 5/4/3 + 10

1b KB Chest press 3 x 8

2a KB Swing 2 x 90/60s

3a Spidey plank 2 x 6 r/l

3b Landmines 2 x 6 r/l

3c Hollow hold 2 x 30s

 

WL

Power Clean – 2RM

Hang Clean + Clean + Jerk – build to heaviest possible

Deadlift 2 x 5

 

 

Cond: 4 Rounds

15 Plate GTOH

1 OH Lunge

2 length bear crawl

 

Tuesday

S&C

1a Chins 3 x 6 + 12

1b Floor Press 3 x 6 +12

2a RFESS 3 x 6 r/l

2b KB Jump squats 3 x 3

 

Circuit: 50s on/ 10 off (2 rounds)

Ropes

Sit-up

Goblet squat

Bar hang

Burpee

 

Wednesday

S&C

 

1a Squat 3 x 5/4/3 + 10

1b KB Good morning 3 x 8

2a Alt Ring fly to push up 3 x 10

2b SA KB Carry 3 x 2l

2c Side plank crunch 3 x 10 r/l

 

Cond: 10mins Ascending ladder

Hand Release Pushups

Wallballs

Sit Ups

Jump Lunge

 

Thursday

S&C

1a Strict Press 3 x 6 +12

1b Pause negative pull-ups 3 x 6

2a Walking KB Lunge 3 x 2 l

2b KB Windmills 3 x 6 r/l

3a Max Weighted Plank 1 x max 10/20kg

 

Cond:

8 AMRAP

8 BB Push Press

8 Squats

8 Jump Squats

8 Sit Ups

 

Fri

S&C

1a BB Thruster 3 x 6+12

1b S/A sit up 3 x 6 r/l

2a KB farmers Hold 1 x max

3a Bicep Curls 3 x 21's

3b Ring tricep extensions 3 x 12

 

WL

Snatch Pull + hang Power snatch + Snatch - build to heaviest possible

Snatch Bal + 2 sec hold at bottom – 2RM

 

Cond: Hill runs

 

 

 

 

 

August 30, 2015No Comments

Workouts 31st August – 5th Sept

Week 4.

These 6 weeks will be focused around drop sets. Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps. A brilliant way of building work capacity and strength whilst. We will also be following 5/4/3 rep scheme for major lower body lifts so the aim here is to increase weight each set while the reps drop.

 

Warm-ups for next 6 weeks will also focus around improving and progressing both push -/pull-up strength in addition to overhead squat technique.

 

We will also have an option of a weightlifting group for those that want to continue with them of which we hope a few will. However, if you decide to do this you cannot just cherry pick the clean and neglect the snatch, if you’re in weightlifting then you’re doing both!

 

Mon

S&C

Turkish Get-up W-up

1a Squat 3 x 5/4/3 + 10

1b KB RDL 3 x 8

2a Ring Dips/Pushups 3 x 8

2b SA KB Carry 3 x 2l

2c Ring Rollouts 3 x 8

 

Cond: 80 Wallballs

1 Hill run after 40 and 1 hill run after 80

 

Tuesday

S&C

1a Push press 3 x 6 + 12

1b Pull-ups + Neg ring rows 3 x 6 + 4

2a Front racked KB Lunge 3 x 6 r/l

2b KB Windmills 3 x 6 r/l

3a Max Weighted Plank 1 x max 10/20kg

 

Cond: 10min AMRAP

100m Farmers carry

10 KB Pushups

10 Hanging Knee Raises

10 Squats

 

Wed

S&C

1a BB Thruster 3 x 6+12

1b Ring jacknife 3 x 10

2a KB farmers Hold 1 x max

3a Bicep Curls 3 x 8

3b Alternating skullcrushers + close grip press 3 x 5+5

 

WL

Snatch Pull + hang Power snatch + Snatch - build to heaviest possible

Snatch Bal + 2 sec hold at bottom – 2RM

 

Cond: Circuit 40/20

Burpee Ball Slams

Ring Jacknifes

Ring rows

Ropes

Plank

Squats

Russian Twists

KB Get Ups

Ladder walk

Double KB Cleans

 

Thursday

S&C

1a Chins 3 x 6 + 12

1b Floor Press 3 x 6 +12

2a BB Good Mornings 3 x 8

2b Depth Jumps 3 x 3

 

Cond:

8/6/4/2 KB Man Makers

25/50/75/100 Skipping

 

Fri

S&C

1a Deadlift 3 x 5/4/3 + 10

1b KB PuPu 3 x 6 r/l

2a KB Swing 2 x 90/60s

3a Plate Sit-ups 2 x 12

3b Weighted Russian Twists 2 x 16

3c Alternating Leg Lowers 2 x 16

 

WL

Power Clean – 2RM

Hang Clean + Clean + Jerk – build to heaviest possible

Deadlift 2 x 5

 

Cond: 10 min AMRAP

15 Plate GTOH

15 Sit Ups

5 Plate Over Burpees