News & WOD

Weekly Bulletin / Programming

Weekly Bulletin / Programming

Sunday 27th October 2019

Good morning GB'ers, some of you may have seen that I am planning on introducing Sweat sessions to the program. These are going to be 45 minute sessions with an emphasis on just conditioning using low skill movements (nothing overly technical) such as shuttle runs, rowing, bike, skipping, basic bodyweight movements etc. These will be included in your memberships so you will be able to book onto these as normal via teamup. These sessions will also be open to non members who will still need to book in for each session so if you have any friends or family that you think may be interested then ask them to get in touch and their first session will be FREE.

Have a fantastic day guys and I will see you all in the gym.

Angelo


MONDAY

Squat (2/3)
Heavy 2
3x2@90% above

For time;
1000/800m Row
50 Thrusters @20/15
30 Bar Hop Burpees
(10min time cap)

Notes;
Building to a heavy 2 for todays squats and then hitting some dropsets at 90%. Tight cap for todays wod, will have to work hard to get through it, try not to break up the thrusters too much if at all.

TUESDAY

Push Press (Not tngo)
5-5-5-5-5
(10 KB Rows after each set)

For time;
400m Run
50 DB H C/Press (5's)
400m Run
50 HR Press ups
400m Run
50 Toes to Bars
(15min Cap)

Notes;
Some push / pull work to start with. Building to a heavy 5 push press with pendlay rows between sets. For todays wod, a good opportunity to practice toes to bars. 15min Cap so if you will struggle hitting 50 try and get as many as possible in the cap.

WEDNESDAY

Skill Work;
Double unders (see notes)

Every 3 mins x 10 sets;
10/8 Cal Row
10 Alt DB Snatch @22.5/15
10 Box Jumps

Notes;
Will spend some time practicing double unders. If you have them will spend the time working unbroken sets adding 5 reps up to 50 and then if poss back down. Todays Wod is interval based designed to be pretty high intensity with lots of recovery between sets.

LEARN TO LIFT

Snatch Balance
3-2-1-1-1 (not to Max)

Power Snatch (not tng)
2's

Every 30s x 10mins;
1 Rep @80-90% above

Notes;
Starting with some work on your receiving position. If you can hit a full squat then great if not will catch in Power stance. Will then build to a heave double power snatch from the floor before finishing with 1 rep every 30s at a little lighter than your max for the day engraining good technique.

THURSDAY

'Grace'
30 C/Jerk @60/40

Deadlift Cycle (wk6/6)
10,10,10 (Build)
Rules;
Tempo- 3s down
No Mixed grip
No touch and go

Tabata;
Alt V Ups

Notes;
Going to start working some C/Jerk teckers before hitting the benchmark workout grace. Will then complete our finial week of the deadlift cycle before finishing with some core work.

FIVER FRIDAY- LONGWOD

3 Rounds;
1 min work / 1 min rest

Double unders
Box Step ups
Assault Bike
Burpees
20m Shuttle runs
KB Swings @light

Notes;
can work in a pair for this with one of you working and one rests. Be consistent across all three rounds.

SATURDAY

OPEN 20.4

SUNDAY- LEARN TO LIFT

Clean and Jerk
Heavy Single

EMOM 10;
1 Rep @80% above

EMOM 5;
3 Front Squats (no racks)

Notes;
Maxing out on the Clean and Jerk today before hitting a lighter EMOM and then finishing with some front squats "

GB TEENS PROGRAMMING;

TUESDAY

Snatch (3/3)- Last session
Singles

For Time;
400m Row
40 Alt DB Snatch
40 Burpees
400m Run (2x200m)
(12min Cap)

Skill- Single Arm OH KB Carry
2x100m (50m Each side)- Rest 1:1

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

THURSDAY

Split Jerks- 1's

10min Amrap;
5 Push Press
7 Deadlifts
9 Press ups

Skill- Kip Pull ups (practice)

Notes;
For skill can work on the technique of the kip or can get a few high rep sets in.

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