ORWELL FITNESS PROGRAMME 22-06-2020

Monday 22nd June

WARM-UP

2-3 ROUNDS (5 MINUTE CAP)

30 Jumping Jacks

20 Lateral Hops Over Barbell

10 Barbell Deadlifts

10 Front Rack Lunges

STRENGTH

6 SETS ON A 12:00 CLOCK…

2 Hang Power Clean
+
1 Power Clean

+
1 Front Squat

WORKOUT

2 ROUNDS FOR TIME

800m Run
20 Power Cleans 60kg/42.5kg

Tuesday 23rd June

WARM-UP

EMOM x 6 MINUTES
MIN 1 – :40 Lunges

MIN 2 – :40 Single DB Strict Press

MIN 3 – :40 Scap Push-ups

MIN 4 – :40 Hollow Hold

MIN 5 – :40 Single DB Hammer Curl

MIN 6 – :40 Perfect Push-ups

STRENGTH

10-10-10 Bench Press

WORKOUT

AMRAP x 15 MINUTES

25 DB Floor Press22.5kg/15kg

25 Walking Lunges

25 Hand Release Push-ups 25 Tuck-ups

Wednesday 24th June

WARM-UP

2-3 ROUNDS (6 MINUTE CAP)

200m Row

10 Tempo Air Squats (3131)

30 Mountain Climbers

10 Alt. Samson Stretches

STRENGTH

5 SETS ON A 15:00 CLOCK…

7 Back Squats

1:00 Wall Sit

WORKOUT

EMOM x 10 MINUTES

MIN 1 – 18/14 Cal Row

MIN 2 – 10 Front Squats 60kg/42.5kg

Thursday 25th June

WARM-UP

AMRAP x 5 MINUTES
:20 Single DB Overhead Hold

10 Alt. DB Strict Press

10 Up-Downs

10 Box Step-ups

STRENGTH

EMOM x 10 MINUTES
MIN 1 – 10 Strict Press
MIN 2 – 10 Seesaw Bent Over Row

*1 Rep of Seesaw Row = L Row + R Row

WORKOUT

4 SETS
AMRAP x 3 MINUTES*
3 Burpees

5 Push Press 45kg/30kg

7 Box Jump Overs (24/20)

-1:00 Rest b/t Sets-
*Pick up where you left off.

Friday 26th June

WARM-UP

EMOM x 7 MINUTES
MIN 1: :45 Single Unders

MIN 2: 10/10 SA DB Deadlifts

MIN 3: :45 High Jump Single Unders

MIN 4: 20 PVC Deadlifts

MIN 5: :45 Double Under/Attempts

MIN 6: 20 Reverse Lunges

MIN 7: :45 Moderate Sprint on Bike

STRENGTH

EVERY 1:30 x 6 SETS 10 Deadlift

WORKOUT

EVERY 4:00 x 4 SETS

50 Double Unders 15/12 Cal Bike

10 Deadlifts 85kg/55kg

50 Double Unders

Saturday 27th June

WARM-UP

AMRAP x 5 MINUTES
5 Upright KB High Pulls (Right)
5 KB Push Press (Right)
5 Upright KB High Pulls (Left) 5 KB Push Press (Left)
:30 Row
10 Kip Swings

STRENGTH

3 SETS
7 SA KB Snatch (R)

10 SA OH KB Lunge (R)

7 SA KB Snatch (L)

10 SA OH KB Lunge (L)

WORKOUT

4 ROUNDS FOR TIME

30/25 Cal Row

20 Alt. DB Snatches 22.5kg/15kg

10 Pull-ups

-15:00 Hard Cap-

Sunday 28th June 

WARM-UP

2 ROUNDS (3:00 CAP)
10 Arm Haulers
8 Up-Downs
6 Push-Up to Pike Position

Into …

2 ROUNDS (3:00 CAP)

10 Alt. Step-Ups

8 DBL DB Strict Press

6 Devil’s Press

STRENGTH

4 SETS
8 Barbell Rollouts

10 Alt. Single DB Push-up

12 DB Goblet Step-up

WORKOUT

AMRAP x 7 MINUTES* 2-4-6…and so on.
Up-Down Over Barbell
Devil Press 22.5kg/15kg

-1:00 Rest-

AMRAP x 7 MINUTES 2-4-6…and so on.
Up-Down Over Barbell
Devil Press 22.5kg/15kg

*Restart back at 2 reps in the second effort.

Orwell Weightlifting Programme 

Session 20

SNATCH

40%/3          50%/2      60%/2

70%/2            80%/2      (90%1/2)

CLEAN

40%/3          50%/2      60%/2

70%/2            80%/2      (90%1/2)

SPEED BACK SQUAT

60%/3         70%/3           80%/2

(90%1)2

JUMPING ALTERNATING LUNGES

4 x 10+10

ACCESSORIES

A1-Snatch sots press 4 x 8

A2-Clean sots press   4 x 8

Rest 1 min

Session 21

SNATCH PULL + POWER SNATCH

40%/2+2            50%/2+2         60%/2+2

70%/1+1            (80% 1+1)3           

POWER CLEAN + JERK

50%/2+2         60%/2+2       70%/2+2

80%/1+1            (85%/1+1)3   

FRONT SQUAT

60%/3         70%/3           80%/2

(85%2)4

CORE CIRCUIT

20 leg raises

20 Crunches

1 min Plank

X 4

SESSION 22

CLEAN AND JERK

50%/2+2           60%/2+2                  70%/1+1

 80%/1+2          (85%/1+2)4         

SNATCH

50%/3                 60%/3                     70%/3

(80%/2)4          

SPEED BACK SQUAT

60%/2                 70%/2                      80%/2       

(85%/2)3     

SNATCH PULL

60%/3          70%/2                           80%/2                

 90%/2           100%/2                       (105%/2)4

SINGLE LEG HORIZONTAL JUMPS

5 x 4 each side  

CIRCUIT

Banded upright row 15

Banded bicep curls 15

Banded tricep extensions 15

 X 4