News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 13th October 2019

Want to kick things off by congratulating Jana, Gosia, James and Hayden on finishing 5th at the Valesco throw down last week. For all of them it was the first time competing outside of GB and they did themselves and the gym very proud.

We had the first Open Workout this week so everybody that signed up for it, please be sure to submit your scores by Monday for me to approve.

Have a great day guys and I'll see you all in the Gym.

Angelo

MONDAY

Every 3 mins x 5 sets;
10 Back Squats
(DE LOAD)

6 Sets
In 2 minutes;
300/250m Row
Max Burpee Box Jumps
Rest 1 minute

Notes;
De load for Back Squats todays so working some higher rep sets at a lower weight. Finishing with some Rowing / Burpee box jumps intervals.

TUESDAY

EMOM 20;
1- 200m Run
2- 5 Power Clean and Jerk @60/40

Deadlift Cycle (wk4/6)
3x10 @add 5-10kg on last week
Rules;
Tempo- 3s down
No Mixed grip
No touch and go

Notes;
Before we do week 4 of our deadlifts we are working a 20min EMOM alternating between running and Clean and Jerks. A great opportunity to work on efficient Barbell cycling under fatigue.

WEDNESDAY

Skill Work;
Kipping HSPU's (see notes)

EMOM 10;
5 BB Press + 5 Strict Pull ups
(no racks)

10min Amrap;
15 Alt DB Snatch @22.5/15
35 Double unders

Notes;
Working on Kipping HSPU's today for the first part and then taking a bit of a de load after a heavy press cycle and hitting a 10min Push / Pull EMOM. Wod today is another great opportunity to practice those double unders.

LEARN TO LIFT

Power Snatch
Singles

Hang Snatch (above knee)
Singles

EMOM 6;
1 P snatch + 3 Hang Snatch @70%

Notes;
Power snatch will be your primer for the second part. The main focus will be on Snatch from hang, and if possible hitting a full squat snatch, if not may just work power variation. For both parts you can either build or simply use that time to work technique. 6min EMOM to finish combining the two movements.

THURSDAY

Back Rack Lunges
5x10 @Moderate weight
Rest 90s

15min Amrap;
15 Burpees
3x Rounds Cindy
(5 pull ups/10 press ups/15 squats)

Notes;
With the bar on your back you will hit 5 sets of 10 Alt lunges at a challenging weight with just 90s rest btw sets. You will build up and do all 5 sets on the same weight.

FIVER FRIDAY- LONGWOD

In 40mins
5 Rounds;
800m Run
1000/800m Row
Amrap;
15 KB Swings
15 Box Jumps

Notes;
If you get through all 5 rounds, anytime you have left at the end working on amrap of Swings and Box Jumps.

SATURDAY

OPEN 20.2

SUNDAY- LEARN TO LIFT

2 Pos Hang Power Clean
(above Knee / Below knee)
Singles

Clean
Singles

3 min amrap;
Front Squats @70% above
Every break do 5 Burpees over bar
(no racks)

Notes;
Working on Hang power Cleans for your primer before advancing onto Full cleans for the main lift. Will be building to a heavy Single. Short finisher of front squats at 70% of your max clean.

TEENS PROGRAMMING

TUESDAY

"Back Squat- 3's

30-20-10;
Wallball
KB Swings
200m Run after each round

Skill- Kip HSPU's (practice)

Notes;
For skill can work on just holds if you're not quite at the HSPU stage.

THURSDAY

2 Pos Snatch (2/3)
(Below Knee, Floor)

3 Sets;
60s Max Row (m)
60s Max Burpees
60s Max Deadlifts
60s Rest

Skill- Toes to bars

Notes;
working on kipping TTB. Can work the swing, knee raise, knees to elbows and then full TTB.

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