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Showing posts from January, 2017
Oly -   6 rounds High hang clean+hang+clean WOD -4 RFT20 power snatch 50 du Core - 5 rounds 10 hollow rocks 10 v-ups 10 v - tucks 10 sec hollow hold rest 1 min 
Please remember if your booking in for the weightlifting work shop with Sonny Webster, the date is 18th Feb so please book in before spaces fill up. This is open to anyone who wants to improve there weightlifting under the eyes of an Olympian. 
Strength - Back Squat find a 20 RM WOD - For time:15 burpees over bar 5 clean and jerks 12 burpees over bar 4 clean and jerks 9 burpees over bar 3 clean and jerks
Please Remember we have Sonny Webster coming for a lifting Work shop if you haven't already booked in. We will be running a morning session and an afternoon session  


9am - Team WOD 

Max distance Row 

10am - Oly class 

Power Snatch + snatch balance + snatch 

Clean pull - hang clean + jerk 

11am - In Partners 
On a 25-minute clock,
100cals Assault bike 
AMRAP 
11 chest-to-bar pull-ups
7 hang squat cleans, 
7 push presses
Strength - Deadlift 5 x 5WOD - For time:10 thruster50 double-unders8 thrusters40 double-unders6 thrusters30 double-unders4 thrusters20 double-unders2 thrusters10 double-unders
Skill - muscle ups Progressions 20 min EMOM min 1 - row cals min 2 - Clean and Jerk min 3 - DB rows min 4 - Arm haulers
Strength - Push press 5 x 5 WOD - Karen 150 Wall balls Core - 5 rounds 10 hollow rocks 10 v-ups 10 v - tucks 10 sec hollow hold rest 1 min
Oly - Snatch High hang + Hang + snatch 6 x complex - Snatch high pull 5 x 5 WOD - for time 50 cal ski erg 50 HSPU 50 Deadlifts
Strength - Back Squats 5 x 5 WOD - for time 20 cal assault bike 10 OHS 100 DU 40 TTB 100 DU 10 OHS 20 cal assault bike
9am - Team Elizabeth cleans ring dips 10am - Oly hang snatch+snatch +OHShang clean+clean+jerk 11am - Teams of 220 min Amrap100 Cal. Assault Bike100 HSPU100 Front Squats 100 KB Swings
I have now set up on goteamup the booking for Sonny Webster with a morning Session running from 9-1 and a afternoon session running from 2-6pm at £60. If you've not booked in yet its a great chance to come lift with Sonny and learn some tips on improving your lifting from one of the best lifters in the UK. 
Sonny will help with your set up and the phases of the Olympic lifts 
Book in here
Oly - Clean & jerk 5 x 5 WOD - 7 min Amrap14 KB swings 14 push ups Core - 5 rounds 10 hollow rocks 10 v-ups 10 v - tucks 10 sec hollow hold rest 1 min
9am - 5 rounds 1 min Ski erg 1 min snatch 1 min burpees 1 min rest 10 am - Oly 3 rep max Hang snatch 3 rep max hang clean + 1 jerk 11am - for time 10 muscle ups 150 du 20 clean and jerks 150 du 10 muscle ups
Skill - Muscle ups Progressions 20 min EMOM min 1 - Assault bike min 2 - KB swings min 3 - Box jumps min 4 - Plank hold
Strength - Push press 5 x 5 WOD - 9 rounds 8 Deadlifts6 Hang Power Cleans5 Front Squats4 Shoulder to Overhead
everytime you drop the bar perform 3 bar facing burpees  at the end of the 9th round perform 30 burpees
Oly - Snatch 5 x 5 WOD - for time 1000m row Core - 5 rounds 10 hollow rocks 10 v-ups 10 v - tucks 10 sec hollow hold rest 1 min

Sonny is coming and theres still room

book here

Strength - Back Squat 5 x 5 WOD - for time 25 - 20 - 15 - 10 - 5 Strict HSPU 50 - 40 - 30 - 20 - 10 DU
9am - For time
100 - 75 - 50 - 25 row cals  burpees over rower 10 am OLY - 10 - 8 - 6 - 4 - 2 Snatches 10 - 8 - 6 - 4 - 2 jerks 
11 am - 30 min AMRAP CTB Oh Lunges Air Squats 
Strength - Back Squat 5 x 5 WOD - 3 rounds 30 KB swings 30 Wall balls  30 Push ups 30 cleans 30 sit ups 30 jumping lunges
Oly - Clean and jerk 5 x 5 WOD - for time 50 cals Row 40 burpees 30 thrusters Core - 5 rounds 10 hollow rocks 10 v-ups 10 v - tucks 10 sec hollow hold rest 1 min
Written by Calvin Sun (Originally published on June 8, 2009) Are you really overtraining? Sure, you might be experiencing some of the symptoms of overtraining but are you really training that hard? To be overtraining suggests that your working out without rest leading to the condition. I agree with this that people who do two workouts everyday under the assumption that more is better will quickly hit a point of diminishing returns. However, in my experience, I think the larger problem for the majority of our athletes is not training enough. Let’s be honest, on average, how many days a week do you train? If you only manage to get in 3 or 4 days a week, you are not overtrained. Yet you complain of fatigue, altered sleep patterns, mood swings, increased frequency of illness, persistent muscle soreness, and weight loss. Have you ever considered you might be under-recovered? You might not be doing too many WODs, instead you probably aren’t doing enough to make sure you are properly recover…

2017 news update

As some of you are aware I get feedback on programming and class structure all the time. It has been said that some want more strength work and less competition focus. People want to keep doing strength all year round and see improvements along with a WOD at the end, this goes against GPP (general physical preparation).

Gym Programming

Class structure for the week will now be covering the following;

3 days of strength
2 days of pure weightlifting (including Saturdays Oly)
4 days of individual WODs
2 days of team WODS
2-3 Days pure gymnastic skill focus
1 moving day
1 pure rest day

Whats FON Doing - Open Comp Prep  

The extras program will now be changing to a competition focus page and this will be what I do on a daily basis. The idea behind this is to improve your broad fitness for competitions and to ensure you have the tools to compete at a high level. There will be a cost for this at £20 due the time it takes me to sit down and analyse programme data from previous comps, to make s…