Monday 27th July
WARM-UP
2:00 Machine
Into…
EMOM x 6 MINUTES
MIN 1 – 15 Tempo Air Squats (1111)
MIN 2 – 15 BW Good Mornings
\MIN 3 – :40 Hollow Hold
STRENGTH
ON AN 8:00 RUNNING CLOCK… 5×5 Tempo Front Squat (2121)*
*Keep loading light to moderate
WORKOUT
AMRAP x 12 MINUTES
15/12 Cal Machine
:30 Plank Hold
10 Front Squats
10 Hang Power Clean
:30 Hollow Hold
Orwell Weightlifting 8:00pm
3 Position snatch – 1 Set EMOM x 10:00
Hip Snatch
Mid Thigh Snatch
Below Knee Snatch
Accessory
Snatch RDLs
4 x 10 *Weight by feel
Tuesday 28th July
WARM-UP
AMRAP x 3 MINUTES
:30 Machine
10 DB Bent Over Row
10 Lunges
-:30 Rest-
AMRAP x 3 MINUTES
:30 Machine
10 Renegade Row
10 Jump Lunges/Jump Squats
SKILL
EMOM x 8:00
MIN 1 – 10 Renegade Row (with push up)
MIN 2 – :45 Machine @ Moderate Pace
WORKOUT
3 Sets
25/20 Cal Machine
16 Lunges
12 Renegade Row (no push up)
-1:00 Rest b/t Sets-
Wednesday 29th July
WARM-UP
400m Run into…
3 Sets
15 Passovers
10 Bird Dogs
10 Slow Arm Haulers
5 Down Ups
STRENGTH
ON AN 8:00 RUNNING CLOCK… 5×5 Tempo Strict Press (2121)*
*Keep loading light to moderate.
WORKOUT
EVERY 3:00 x 4 SETS
400m Run
12 Push Press
Orwell Weightlifting 7:00pm
Every 90 seconds x 8 Sets
Hang Clean & Jerk + Clean & Jerk
Strength
Pause Front Squat 4 x 6 (2 second pause in the bottom, taken from the floor)
Thursday 30th July
WARM-UP
EMOM x 9 MINUTES
MIN 1 – :45 KB Deadlift / :45 Russian KB Swing / :45 AKB Swing
MIN 2 – :45 Up-Downs / :45 Down Ups / :45 Burpees
MIN 3 – :45 Tuck-ups / :45 Plank Shoulder Taps / :45 Sit Ups
WORKOUT
AMRAP x 9 MINUTES
15 Russian Kettlebell Swings
12 Burpees to Plate
9 Plate Sit Ups / Sit Ups
-Rest 1:00-
AMRAP x 9 MINUTES
15 Russian Kettlebell Swings
12 Burpees to Plate
9 Plate Sit Ups / Sit Ups
Friday 31st July
WARM-UP
3 ROUNDS
50 Single Unders
12 Reverse Lunges
12 Good Mornings / Slow Barbell Deadlifts / Barbell Deadlifts
STRENGTH
ON AN 8:00 RUNNING CLOCK… 5×5 Tempo Deadlift (2121)*
*Keep loading light to moderate.
WORKOUT
5 SETS
12 “Library” Deadlifts **
50 Double Unders
-Rest :30 b/t Sets-
**Library Deadlift is completely quiet touch to the ground, no dropping or slamming bar.
Saturday 1st August
WARM-UP
AMRAP x 3 MINUTES
:30 Machine
10 Scap Push-ups
10 Air Squats
-1:00 Rest-
AMRAP x 3 MINUTES
:30 Machine
10 Wall Ball Strict Press
10 Wall Ball Front Squats
WORKOUT
AMRAP x 18 MINUTES
MIN 1- 10-18 Cal Row/Bike/Ski
MIN 2- 15-20 Slam Balls
MIN 3- 15-20 Wall Balls
Orwell Weightlifting 09:30am
Snatch Complex
1 Snatch DL + 1 Hang Snatch + Below Knee Snatch + 1 Snatch Balance
1 Set Every 90 Seconds x 8
Accessory
10 Bent Over Rows
Paired With
20 V ups
Sunday 2nd August
WARM-UP
3 ROUNDS
7 PVC Pass Overs
7 PVC Behind the Neck Push Press
7 PVC Kang Squats
7 PVC Overheads Squats
10 Up Downs
STRENGTH
EVERY 1:30 x 6 SETS
3 Hang Power Snatch*
*Increase load every other set. Keep light to moderate.
WORKOUT
AMRAP x 5 MINUTES
5 Hang Power Snatch
7 Up-Downs
-Rest 2:30-
AMRAP x 5 MINUTES
5 Hang Power Snatch
7 Up-Downs
Orwell Weightlifting Programme (Open Gym)
Session 7
SNATCH
40%/3 50%/3 60%/3
70%/3 (80%/2)3
CLEAN
50%/2 60%/2 70%/2
80%2 (85%/2)3
BACK SQUAT
60%/3 70%/3 80%/3
(90%/1)4
COUNTER MOVEMENT JUMP
5 x 5
ACCESSORIES
SMALL INCREASE OF LOAD (2.5 – 5 kg)
4 x
Clean SOTS press x 8
Front Squats max Speed x 10 (move fast eccentrically and concentrically)
Session 8
SNATCH PULL + POWER SNATCH
40%/2+2 50%/2+2 60%/2+2
70%/2+2 (80%/2+1)3
POWER CLEAN + JERK
50%/2+2 60%/2+2 70%/2+2
(85%/2+2)3
PAUSED FRONT SQUAT
3 second pause at bottom
60%/3 70%/3 80%/3
(85%/3)4
ACCESSORIES
Push-ups 4 x 10
Pull-up 4 x 5-8
CORE
4 x
Dead Bug x 1 min
Plank x 1 min
Russian Twist x 1 min
SESSION 9
CLEAN AND JERK
50%/2+2 60%/2+2 70%/2+2
80%/2+3 (85%/2+2)3
SNATCH
50%/3 60%/3 70%/3
(80%/3)3
PAUSED BACK SQUAT
60%/2 70%/2 80%/2
(90%/1)2
SNATCH PULL
50%/3 60%/3 70%/3
80%/3 90%3 (100%3)2
COUNNTER MOVEMENT JUMP
5 x 5
CIRCUIT
Bar + Small increase in load (2.5 – 5 kg )
4 x
Snatch Sots Press x 8
Overhead Squat x 8 (tempo 32X1)
