ORWELL FITNESS PROGRAMME 27-07-2020

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)

 

 

 

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