Tuesday, 22 January 2019

No classes Saturday due to European champs, sorry classes back to normal next week


Power clean 
find a 1rm 
Elizabeth 
21 - 15 - 9 
power cleans 
ring dips 

Monday, 21 January 2019

Testing week 
Back Squat 
find a 1 RM 
Cindy 
20 min AMRAP 
5 pull ups 
10 push ups 
15 squats 
3 rounds 
1 min single leg glute raises left 
1 min bridge 
1 min single leg glute raises right  
1 min bridge 
1 min rest 

Sunday, 20 January 2019

Strength Bias Month

Starts with a testing week looking at finding a 1RM Squat, Press, Deadlift, once these have been found we will work through a simple Wendler 5,3,1 approach over the following 4 weeks.

We will also add in some basic gymnastic strength to work along side this to help develop advance movements. I will be using benchmark work out to see if gymnastic volume has increased.

Reasons behind the change of focus in programming is seeing the results from Battle of Britain and what's been holding a high % of you back in WODs. I am hoping that the next 4 weeks of focus on strength and gymnastics will aid you all in WODs allowing you to lift heavier and faster. Fitness levels and technique are no longer an issue as you've all improved so much, it's now about moving the weight and getting stronger, this will increase as basic strength improves.


Week 1 - Testing Week
mon - squat
weds - press
fri - deadlift

Week 2 - Warm up sets will be the following
5 @ 40% of 1RM
5 @ 50%
5 @ 60%

Working Sets
5 @65%
5 @75%
5+ @85%

Week 3 - Same warm up as previous
Working Sets
3 @70%
3 @80%
3+ @90%

Week 4 - Same warm up as previous
Working Sets
5 @75%
3 @85%
1+ 95%




Saturday, 19 January 2019

8am 
5 x E5MOM
20/15 cal row 
20 wall balls 
15 TTB 
9am 
Partner 
20 min AMRAP 
4 Bar muscle ups 
8 HSPU 
16 KB swings 
10am 
Snatch high pull + Power snatch 
6 x 1 
Hang snatch + snatch 
5 x 1 
Zotts press 
5 x 3 

Friday, 18 January 2019

Gator
8 rounds 
5 front squats 
26 push ups 
3 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10 sec hollow hold 
1 min rest