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Weekly Bulletin / Programming- Christmas Party Date Confirmed!!!

Weekly Bulletin / Programming- Christmas Party Date Confirmed!!!

Sunday 20th October 2019

Good morning guys, I hope you're all having a great weekend. This Years Xmas party will take place on Saturday 14th December. We will be doing the '12 days of Xmas' Wod in the morning and then we will be heading back to the gym in the evening. The plan is to have some nibbles and drinks at the gym, do the awards and then head into town. This means that parents can bring the kids so we can do their awards at the same time and then around 9ish those that want to can head into town for drinks and then to the club where we'll have an area reserved. Once we've got all the details finalised I'll let you know but for now just save that date...its gonna be a good one.

Programming below, you may have noticed I've started doing skill work on certain days. This is just a bit of time dedicated to working on technique and practice movements such as Kipping Pull ups, HSPU's, Toes to bars etc. If you are competent with these movements then you can work EMOM's of 3-5 reps to keep on top of them and for people that are new you can spend the time working progressions to help you work towards getting them.

Enjoy the rest of your day and I will see you all in the gym.

Angelo

MONDAY

Squat (1/3)
5x2@80% Max

Every 4 mins x 4 sets;
30 Wallball
200m Run
10 Burpees
(3min Cap per round)

Notes;
Building from our precious Squat cycle, we are going to hit 5 sets at 80% of your 1rm and then next week will build to a 2rm. For the wod you should be going unbroken with rounds taking between 2:30 and 3:00mins so scale the run to 150m if needed.

TUESDAY

Skill Work;
Toes to Bars (See notes)

4 Sets;
12 FE Ring Rows
Rest 45s
Max Press ups
Rest 90s

15min Amrap;
10 Alt Turkish Get ups @24/16
50 Double unders

Notes;
Working on Toes to Bars for the first 10mins. Either working on teckers or 50% efforts for a 10min EMOM. Some horizontal push / pull work and then an amrap of TGU's and rDouble under to finish.

WEDNESDAY

EMOM 10;
1- 5 Power Snatch (tng)

Deadlift Cycle (wk5/6)
3x10 @add 5-10kg on last week
Rules;
Tempo- 3s down
No Mixed grip
No touch and go

10min Amrap;
Russian KB Swings @32/24
Every break- 20 Alt V Ups

Notes;
Working Power Snatch for Part A before continuing with the Deadlift cycle and finishing with a cheeky little 10min amrap. Score is max Swings.

LEARN TO LIFT

Push Jerks
Singles

Power Clean
Singles

EMOM 5;
6 P Cleans + Push Jerks @60/40

Notes;
For both parts A and B you can either build or simply work on technique. For the finished you will accumulate 30 reps in the form of an EMOM ensuring you pick a weight your can get through 6 reps without breaking.

THURSDAY

5 Sets;
5 Strict Pull ups (add weight)
Rest 45s
10 BB Press (Build)
Rest 90s

3 Rounds;
400m Run
21 Alt DB Snatch @22.5/15
15 HSPU's
(12min Cap)

Notes;
Vertical Push / Pull strength work to start and then a 3 rounder to finish giving you the chance to work on Kip HSPU's from last week.

FIVER FRIDAY- LONGWOD

Every 10mins;
1- 2000/1750m Row
2- 7 mins;
Max Cal Assault Bike
3- 1 Mile Run
4- 7 min ladder;
10 Dubs / 10 Sit ups....
5- 2000/1750m Row

Notes;
Each effort capped at 8mins so you always get 2 mins recovery between.

SATURDAY

OPEN 20.3

SUNDAY- LEARN TO LIFT

Snatch Pull + Power Snatch
Singles (primer)

Snatch
Singles
3x1@90% Max

For Quality;
1 Snatch + 5 OH Squats
1 Snatch + 4 OH Squats
1 Snatch + 3 OH Squats
......
(working at 70% of todays Max)

Notes;
Not going heavy for the first part, using as a primer for the second part where you are building to a max Snatch. Little finisher working on OH Squats at the end if time.

GB TEENS PROGRAMING

TUESDAY

Push Jerks- 2's

10mins;
30 P Clean and Jerks
Amrap in rem time;
5 Toes to Bars
10 Press ups
15 Squats

Skill- Plank Holds- 3x40s

Notes;
Having worked on TTB in the last session you can now practice in a Wod.

THURSDAY

EMOM 10;
1 Power Clean + 3 Front Squats

3 Rounds;
400m Run (2x200m)
21 KB Swings
12 HSPU's

Skill- Single Arm Farmers Carrys
2x100m (50m Each side)- Rest 1:1

Notes;
For skill can work in pairs, one work / one rest.

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