Archives

A) Alt Tabata:

Kipping

Handstand hold

-2min rest-

Alt Tabata:

T2b to pull up (can scale down, see notes)

Hspu

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B) 30sec on/15sec off/x5 Rounds:

-Cal row/bike

-Double unders

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C) 3 Rounds for time:

25 Wall balls

20 Kb swings – up to 24/16kg

15 Pull ups

10 Press ups`

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Notes:

Part A – for our 1st tabata for our 1st piece we have some good simple movements to help prime and practise certain positions for our 2nd tabata. Even if we have hspu and kipping or butterfly pull ups we are still doing these. Good chance to practise the basics here.

For our 2nd tabata we are turning it up a bit by trying to link 2 movements together. You will go from 1 t2b in to 1 pull up (ideally without having to perform another kip in between), then back to a t2b and again a pull up. Continue this for the 20 sec. If you do not have pull ups you will go from a t2b to a kip. If you you do not have t2b you will go from a knee tuck to a kip. Talk to your coach for a little guidance here if you are unsure.

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Part B – Today we have some short sharp intervals, you will complete 30 sec on either a bike or a rower, rest 15 sec/change over then 30 sec worth of double unders. This is 1 round. We want a strong pace on the row/bike but a pace we can maintain throughout.

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Part C – A simple 3 rounder here, nothing tricky or heavy just simple movements that will compound one another the deeper we go.

If you are used to big sets with wall balls then push for unbroken, if not then break it up from the start so you aren’t spending too much time resting during transitions. Even though the kb swings are basic and are not heavy, still thinking about being as smooth as you can here while forcing some big breaths in.

Be as strict as you can be with the press ups, no snaking, making sure your hips move with your shoulders so you are pressing your entire body not just your top half (if you are on your toes) and be sure to lock those elbows out at the top!!

A) 3 rounds (primer):

5 Muscle cleans

1 Split jerk

5 Front squats

1 Split jerk

5 Hang squat cleans

1 Split jerk

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-5mins to build-

B) Every 90sec x3 rounds:

1 Hang squat clean + 1 power clean + 2 squat cleans + 2 jerks

Into

Every 90sec x3 rounds:

Hang squat clean + power clean + squat clean + jerk

Into

Every 90sec x3 rounds:

Hang squat clean + squat clean + jerk

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C) For time:

30 Hang power cleans @L1=35/25kg – L2=43/30kg – L3=52/35kg

30 Shoulder to overhead

30 Front squats

*EMOM= Lateral burpees L1=2 – L2=3 – L3=4/start with burpees*

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Notes:

Part A – Before we crack on into the lifting we have a primer to help get everything dialled in and nice and warm. We have 3 rounds, ideally each round should be unbroken with a small rest in between rounds. You can add a little weight if desired but this isn’t meant to be heavy or challenging just a primer so keep this in mind.

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Part B – After our usual 5mins of prep time we will be completing this complex every 1 and a half minutes. These reps do not have to be TnG, you can drop + reset between cleans but if you want to go TnG then go for it.

We won’t be getting overly heavy with the 1st 3 rounds due the amount of reps in the complex but we still want it to be challenging.

Once we get to the 2nd lot of this complex this is where we will start to make our move on some bigger weights.

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Part C – For this piece we are looking at being smooth and efficient with our barbell cycling.  The smoother we are the less energy we are using so don’t rush the reps, slow is smooth and smooth is fast.

Picking a weight that you could cycle a set of 10 unbroken when fresh.

At the start of the workout you will perform your burpees (either 2/3/4 depending on what level) then in time remaining you will perform hang power cleans until either you complete 30 reps or that minute is up. If you get the 30 done before the minute is finished you can begin your shoulder to overheads. Once the minute is up you drop the bar, complete your number of burpees then continue on where you left off with your barbell.  Continue in this fashion until you have completed 30 front squats to finish.

A) 4 sets/super set:

6 Box squats

8 e.l Double kb single leg deadlifts

6 e.a Half kneeling single kb/db shoulder press

-20min cap-

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B) 5min AMRAP:

2 – 4 – 6 – 8 etc Thrusters @L1=25/15kg – L2=35/25kg – L3=43/30kg

1 – 2 – 3 – 4 etc C2b

-1min rest-

5min AMRAP:

2 – 4 – 6 – 8 etc Power snatches

1 – 2 – 3 – 4 etc Lateral burpees

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C) Tabata:

L-sit leg lever over kb (seated)

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Notes:

Part A – For the box squats we are looking at setting a height that is ideally below parallel (if not then bang on 90 degrees) and also getting all of our weight on to the box. Even though we are getting our weight on to the box we still want to make sure we keep our core engaged and our upper back switched on.

For the single leg deadlifts we want to make sure that we get a bend in the leg we are standing on so not to turn it into a RDL. Trying to keep our hips square as we hinge.

For the half kneeling press we are looking at balancing on one knee and the opposite foot. If we are on our left knee we are pressing with our left arm and vice versa. Keeping butt and core engaged.

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Part B – For our conditioning we have two pieces and both are in a ladder form (increasing in reps every round), barbell movements go up by 2 reps every round while the body weight movements go up by 1 rep every round. The reps are very low to start with but don’t let this lure you in to a pace that will backfire sooner than you think…. it’s 5mins of only two movements and as the reps get higher on the barbell this equals more time under tension and more and more work load. So smooth and steady at the start to help you moving consistently across the board will be key.

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Part C – Some quick core work to wrap up the session. While we are seated we have a kb out front of you, hands on floor, with feet to the side of the kb you will then lift your feet over the kb to other side to touch the floor then repeat this for the 20 sec duration. Try to make sure you “touch” the floor with your heels and not just let your feet drop to the floor. Also the further back you lean the easier will become.

“Test Day”

A) 4 sets/super set:

5 Overhead squats

10 Bent over rows

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B) 10mins to build to:

5RM TnG Squat snatch

-Into-

7mins to build to:

2RM TnG Squat snatch

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C) For time:

21 – 15 – 9

Overhead squats @L1=30/20kg – L2=43/30kg – L3=52/35

T2b

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Notes:

Part A – For our 1st piece of the day we have some strength work and a chance to get comfortable with a heavy barbell overhead before we start adding speed to the equation with the snatches to come.

Over these 4 working sets (from the rack) we are looking at building in weight to our heaviest set of 5 while keeping the weight on the bent over rows a load that we aren’t using any momentum to move the bar.

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Part B – We only have 10mins for this piece so we need to use the time wisely. The overhead position and legs will be warm but we haven’t pulled from the floor yet so that will be something to keep in mind.

Don’t feel like you need to rush the reps here (especially when we start to get heavier), take a moment either while the bar is overhead or at the hip to compose and make sure you are balanced and ready.

As soon as the 10mins are up we are straight into 7mins to find a 2RM. This is where we really need to think about bracing and being patient. You will need a decent amount of rest between each set here so the time will eat away quickly.

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Part C – Our last piece for the day and for our “Test Days”.  This will be a fairly fast piece, try to push for big sets on the barbell and if you are strong with t2b push for big sets here too, if not then break them up early so you can finish strong in the later round/s.  But keep in mind this is going to be fairly fast so push it and and hang on!!

A) 3 sets super set:

16 Double kb alt top to top row

10 Weighted glute bridges

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B) 3 Rounds for time:

400m Run

15 Hspu

20 – 16 – 12 Single kb step ups – up to 24/16kg

15 Kb swings

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-If time-

C) Alt Tabata:

Bb curls

Strict press

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Notes:

Part A – Nothing crazy here just trying to get some accessory work done while also switching on the body for part B. No “warm up” sets for this, can build in weight from set to set but once you grab those kb’s/that barbell your set has started.

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Part B – For our 3 rounder we have some relatively simple movements except the hspu for some. The reps on the hspu and kb swings stay the same but the reps on the step ups will decrease round to round. You can hold on to the kb any way you like e.g goblet, front rack, suit case, and making sure to come to full extn at the top with both feet on the box.

For this one there’s not really anything you need to stop on apart for some, the hspu. Otherwise this will be more or less about 12 -15mins of moving.

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Part C – This is totally dependant on how the rest of the class goes in regards to timing.

A) 1min on/30 sec off/x3 rounds:

-Cal row

-Db devils press – up to 22.5/15kg

-Burpee box jump overs

-Ring dips

-1min rest-

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B) 4 sets/super set:

14 Back rack alt lunges

Max unbroken t2b

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Notes:

Part A – We have 4 stations, working for a full minute before our 30 sec rest then moving on to the next station. You will complete 3 rounds of this “circuit”. We want to be moving with a good strong uncomfortable pace but no going to hard too soon that the wheels fall off half way through the 2nd round. We shouldn’t be going so fast that we have to stop at any point during the minute of work, apart from the dips where this will be more a strength/muscle fatigue.

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Part B – With our strength piece we have a barbell movement paired with a gymnastic movement. We want to really try and drive off that leading foot to get you back to a standing position, looking at your rear knee kissing the floor at the bottom.

For the t2b we are looking for as many reps as you can without coming off the bar, you can come to a stand still but as soon as you come off the bar the set is done. If you can get t2b but cannot string more than 3-5 together look to using the rings for some toes to ring to get that muscle strength/endurance working a bit, if you can’t do either then hanging knee raises/knee to elbow etc are totally fine! 

A) 10mins to find:

10RM strict press

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B) 10mins to find:

5RM Push press

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C) 3min AMRAP:

Burpees

-2min rest-

1min AMRAP:

Burpees

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D) 3 Rounds for time:

25 Wall balls

20 Box jump overs

10 Deadlifts @L1=43/30kg – L2=61/43kg – L3=84/61kg – L4=101/70kg

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Notes:

Another “test day” today

Part A – Nothing fancy here, just a basic strict press. And just like the back squats yesterday we are aiming for a fairly high number. So take 1st 5mins here to warm up well and then having a couple goes at the 10RM. Brace the belly, squeeze the glutes and quads especially during those later reps.

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Part B – Now that the shoulders and overhead position are warm we can start to crank it up a notch with some push press. Just like above, use the 1st 5mins or so to really dial in the movement then get after it, due to the lower rep target you could probably get away with having a few more attempts than the strict press.

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Part C – For this we have two parts, 1st part is 3mins. Not long but also not short for doing fast paced burpees. This is all about knowing yourself and what kind of a pace you can maintain here, try not to start too fast and then come to a crawl at the end but also don’t sell yourself short and finish the 3mins thinking you should of gone faster sooner. Flaunt with that line, there should be NO STOPPING here.

For the 2nd piece we have a 1min sprint…. this is where all gaming goes out the window and it’s just all about how fast can you move?! Make this tickle…. but make sure we get full extn at the top of the burpee.

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Part D – For our conditioning today we have some basic movements but movements that compile on one another. This will get very taxing on the legs so be aware of that leading in to the box jump overs.

Be smooth with the wall balls, know your limits and plan around them. Smooth controlled reps on the box jump overs will help keep the heart from climbing too high too fast compared to quick TnG reps where this will spike the heart rate. If you thinking of doing them fast maybe think about leaving it to the end or maybe after the 1st round so you know what you are in for.

For the deadlifts we do want it to be fairly heavy but something that we could hang on to for 5-8 reps unbroken if we wanted while fresh. But you will be surprised how fast you can cycle single reps here if needed to take some load off the back from eliminating the eccentric portion.

A) 10mins to find:

15RM Back squat

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B) 10mins to find:

5RM TNG clean + jerk

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C) 5mins to find:

Max unbroken pull ups

Max unbroken hspu

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D) 15min AMRAP:

2km Run

30 Front squats @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg

20 Bar facing burpees

Max Clean + jerks in time remaining

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Notes:

Bit of a “test day” today

Part A – Trying to see how heavy we can get for 15 reps here, staying consistent with the depth as we get in to the double digits. Just because it’s 15 reps doesn’t mean to go light, this should feel heavy respectively by the end.

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Part B – Just like the back squats we only have 10mins for this, legs will already be warm and heart would of already been a few times due to Part A which will be handy as these 5 reps will again get the heart rate going.

You can squat clean or power clean, push jerk or split jerk either or is fine. Just as long as there is no resting of the barbell on the ground between reps. As much as this is about strength a good majority of doing well at this is being efficient at cycling the bar.

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Part C – After testing out some barbell movements we move on to a quick piece for the gymnastics side of things. We only have 5mins for these two movements but everything should be nice and warm and primed to go.

Give yourself a couple warm up sets for both movements before going all in for your max set. You really only want one attempt at this, so the “warm up” set/s are really just to dial in the movement pattern. If scaling to banded pull ups is still too much for you then go down to ring rows and still go for your max set but being as strict as you can.

for the hspu, scale down if needed to an abmat or with plates as well but no more than 2x 10kg plates, anymore than this and get yourself on to a box for some piked hspu or go for a max set of regular press ups making sure the chest touches the floor.

Part D – The main event for the day, “EVERYBODY” will be running 2km unless certain injury’s prevent this (then speak to the coach).  from here we have front squats, choosing a weight that you could get at least 10 reps unbroken when fresh, really trying to fight through these, the least amount of times you drop the bar means the least amount of time you spend bent over looking at you shoe laces…. Once you are on to the burpees don’t stop, just grit your teeth and get them done. Doesn’t have to be at lightning speed but just keep a steady rhythm.

-5mins to build-

A) EMOM 7mins:

Up to 30 double unders

+

2 Hang squat snatches

-1min rest-

EMOM 3mins:

1 Hang squat snatch

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B) For time:

200m Run

10 Alt db snatches – up to 30/22.5kg

30 Pull ups

200m Run

10 Alt db snatches

20 Alt pistols

200m Run

10 Alt db snatches

10 Bar muscle ups

200m Run

10 Alt db snatches

20 Hspu

200m Run

10 Alt db snatches

30 Pull ups

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Notes:

Part A – for our oly lifting today we have it paired up with some skipping, this will start to bring a slightly different aspect to the snatch due to the pressure of getting the skipping done in time to allow enough of a buffer to get the snatches done within the same minute. We are aiming to increase each in weight in each round so take that in to consideration as well as that is more time used up. For the double unders, you are choosing your own amount of reps here but no more than 30 (60 singles), you should be off your rope within 30 seconds (tops).

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Part B – For our conditioning today we have some heavier than usual db snatches, saving grace being that the reps are broken up to a low level so don’t be afraid to try a little heavier than your norm here.

Other than the run and the snatches staying the same through out this workout the reps will change for the gymnastic movements. 30 pull ups off the bat is quite a few for most so be strategic here in how you approach these, there’s only a quick run before you are back on to the heavy db again so if you push your grip to much too soon it will take it’s toll with these.

Smooth and steady on the pistols so you aren’t wasting energy jumping around trying to correct yourself because you are trying to go too fast.

For the bar muscle ups if you are scaling down past a banded bar muscle up do 10 t2b + 10 press ups instead.

And for the hspu, scale down to a height that allow you to get these done in 4 sets (tops).

A) 10mins to find heaviest DB complex (each hand):

4 Hang snatches

2 Shoulder to overhead

4 Hang cleans

2 Shoulder to overhead

4 Front squats

2 Shoulder to overhead

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B) For time:

27 – 21 – 15 – 9

SDHP @L1=25/15kg – L2=35/25kg – L3=43/30kg

Thrusters

Lateral burpees

-15min cap-

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C) 3 Rounds:

10 Turkish sit ups

30 Sec side plank e.s

10 – 20 L-sit leg levers over kb (seated on floor)

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Notes:

Part A – For this strength piece we are seeing how heavy we can go with a single db, going through the entire complex unbroken. Once you have finished with 1 arm rest as needed before attempting the next arm (this will no doubt get a bit gassy as we get heavy/18 reps per arm….). Being smooth here is key and not rushing to go straight from 1 movement to the next, the less you have to fight the db to get into the right place or balance the less taxing it will be in the long run.

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Part B – Chucking a spanner in the works with our usual 21-15-9 rep scheme by add in 27 reps to the fray…. by doing so this has changed from a quick hard sprint(ish) to a a bit of a grinder…..

Just keep in the back of you mind that the reps do go down after each round, so go in with a game plan and know when you are going to rest and be strict on how long your rests are each time….don’t let them drag out too much. Get through the 1st two big rounds and you are nearly there!!

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Part C – Some core work to finish off the day. The turkish sit ups shouldn’t be so heavy that we have to stop before the 10 reps are done and using momentum to get us up either.

For the L-sit leg levers, try as hard as you can to not let heels rest on the floor from rep to rep. Focus on a quick little touch and go.