Monday 3rd August
WARM-UP
Have everyone start off with 90 seconds on a machine, increasing pace each 30 seconds
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Step-ups
20 Alt. Elbow Punches
:30 Barbell Overhead Hold
STRENGTH
ON A 6:00 RUNNING CLOCK… 4×5 Tempo Strict Press (2121)*
*Keep loading moderate to moderate. Slight increase from last week.
WORKOUT
FOR TIME
15-15-15 Cal Bike/Ski/Row
20-20-20 Box Step-Up
10-10-10 Push Press
Orwell Weightlifting 8:00pm
3 Position Snatch – EMOM x 10:00
Hip Snatch
AK Hang Snatch
BK Hang Snatch
Accessory work – 3 Sets
Snatch RDL x 10
Jump Squat x 10
ORWELL GYMNASTICS 6:00PM (WEEK 2 SESSION 2)
OBLIQUE CONDITIONING x 2 30sec btw rounds
10 Windshield wipers
10 back support lifts
10 side plank pulses
10 Side plank rainbow makers
10 Kneeling overhead oblique pulses
PULL + PUSH STRENGTH (PART A)
Scapula Ring Rows 5-5-5-5
Ring Rows 10-8-5-3
Negative Bench Dips 3-5-8-10
PULL + PUSH STRENGTH (PART B)
Chin Up Hold 10-15-20-25
Hollow Hold 25-20-15-10
DB Strict Press. 10-8-5-3
Tuesday 4th August
WARM-UP
EMOM x 9 MINUTES
MIN 1 – :45 Row/Bike/Ski Easy Pace
MIN 2 – :45 Groiners with twist / Walkouts / Good Mornings
MIN 3 – :30 Sec Active Hang
STRENGTH
ON A 6:00 RUNNING CLOCK… 4×5 Tempo Deadlift (2121)*
*Keep loading moderate to moderate. Slight increase from last week.
WORKOUT
3 SETS
500m Row/Ski/Bike
24 Sit-ups
15 Deadlifts
-Rest 1:00 b/t Sets-
*Increase weight each set & heavier than last week
Wednesday 5th August
WARM-UP
AMRAP x 3
30 Single Unders
10 Air Squats
5 Up-Downs
-1:00 Rest-
AMRAP x 3
20 Double Unders
10 Jumping Air Squats
5 Burpees
WORKOUT
AMRAP x 20 MINUTES
10 Front Squats
40 Double Unders
15 Up-Downs
1:00 Wall Sit/Active Squat Hold
40 Double Unders
15 Up-Downs
1:00 Plank Hold
Orwell Weightlifting 7:00pm
Every 90 seconds x 8 Sets
Hang Clean & Jerk + Clean and Jerk
Strength – 4 Sets
Pause Front Squat x 6 reps
(2 second pause in the bottom, taken from the floor)
Thursday 6th August
WARM-UP
2 ROUNDS
10 Groiners + 10 Bootstrappers + 10 Arm Circles
Into…
1 ROUND
6 Clean DL
6 High Hang Muscle Clean + Elbow Punches
6 High Hang Power Clean
6 Hang Power Clean
6 Power Cleans
SKILL
EVERY 1:00 x 5 SETS*
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean
*Increase load every other set. Keep light to moderate.
WORKOUT
AMRAP x 6 MINUTES 2,4,6, and so on…
Hang Power Cleans
Toes to Bar/Hanging Knee Raises
-Rest 2:00-
AMRAP x 6 MINUTES
2,4,6, and so on…
Hang Power Cleans
Toes to Bar/Hanging Knee Raises
Orwell Strongman/Woman
(PART A) EMOM 10
5 Thrusters (Out Of The Rack)
(PART B) AMRAP 10
8 Renegade Rows (with push up)
100m D Ball Carry
Friday 7th August
WARM-UP
2 ROUNDS
10 Alt. Groiners
10 Slam Ball Front Squats
10 Slam Ball Strict Press
10 Slam Balls
10 Barbell Muscle Cleans
STRENGTH
ON A 6:00 RUNNING CLOCK… 4×5 Tempo Front Squat (2121)*
*Keep loading moderate. Slight increase from last week.
WORKOUT
FOR TIME
800m Run
40 Thrusters
40 Slam Balls
40 Lunges
400m Run
20 Thrusters
20 Slam Balls
20 Lunges
Saturday 8th August
WARM-UP
AMRAP x 5 MINUTES
:30 Machine
5 Walkout + Push Up + Pike
20 Slow Bicycle Crunches
STRENGTH
GYMNASTICS
EMOM x 8 MINUTES
MIN 1 – 5-7 Strict Pull-ups or 7-10 Tempo Ring Rows (2211)
MIN 2 – 2-3 Slow Wall Walks
WORKOUT
AMRAP x 16 MINUTES
5 Strict Pull-ups or 5 Hard Ring Rows
10 “Perfect” Push-ups
15/12 Cal Bike/Row/Ski
:30 Rest
Orwell Weightlifting 09:30am
Snatch Complex – Every 90 seconds x 8 sets
1 Snatch Deadlift
1 AK Hang Snatch
1 BK Hang Snatch
1 Snatch Balance
Accessory – 3 Sets
10 Barbell Bent Over Row
30 Bicycle Crunches
Sunday 9th August
WARM-UP
1 ROUND
2:00 Bike/Row/Ski
10 PVC Pass Overs
10 Step-ups
10 PVC Behind the Neck Strict Press
10 Step-ups
10 OHS
10 Step Ups/Box Jumps
WORKOUT
EMOM x 21 MINUTES
MIN 1 – 5-7 Reps of Hang Power Snatch*
MIN 2 – :45 Box Jump + Step Down
MIN 3 – :45 Hollow or Tuck Hold
*Build each round. Keep weight light-moderate.
Orwell Weightlifting Programme
Session 10
SNATCH
40%/3 50%/3 60%/3
70%/3 80%2 (85%/2)3
CLEAN
50%/2 60%/2 70%/2
80%2 (90%/1)2
BACK SQUAT
60%/3 70%/3 80%/3
(85%/3)3
COUNTER MOVEMENT JUMP
5 x 5
ACCESSORIES
SMALL INCREASE OF LOAD (2.5kg)
4 x
Clean SOTS press x 8
Front Squats max Speed x 10 (move fast eccentrically and concentrically)
Session 11
SNATCH PULL + POWER SNATCH
40%/2+2 50%/2+2 60%/2+2
70%/2+2 80%/2+1 Continue to heavy single
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
(90%/1)2
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 12
CLEAN AND JERK
50%/2+2 60%/2+2 70%/2+2
80%/2+3 (90%/1+1)3
SNATCH
50%/3 60%/3 70%/3
80%/2 (85%/2)3
BACK SQUAT
60%/2 70%/2 80%/2
90%/1 Continue to Heavy Single
SNATCH PULL
50%/3 60%/3 70%/3
80%/3 90%3 100%/3
(105%/2)3
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)
