ORWELL FITNESS WOD PROGRAMME 21-09-2020

Monday 21st September

WARM-UP

3 SETS* (5:00 CAP)

200m Jog Buy In

5 Walkouts 

10 BW Good Mornings

5 Snatch Grip Deadlifts

5 Muscle Snatches

STRENGTH

6 SETS
1 Snatch Grip Deadlift

1 High Hang Power Snatch

1 Hang Power Snatch

WORKOUT

4 SETS
50 Double Unders

10 Hang Power Snatch

200m Run

-Rest 1:00 b/t Sets-

Orwell Gymnastics 6:00pm

A. Lower body strength & conditioning – complete 3 rounds of the following workout with no rest between exercises:

A1. Weighted Wall Sit 45 Seconds

A2. Weighted cossack squat  (left & right) (12-10-8-5 reps)

A3. Ice skater squats (left & right) (12-10-8-5 reps)

A4. Running man glute/hip extensions (12-10-8-5 reps)

 

B. Pull & push strength – complete 5 rounds of the following workout at your own pace:

B1. Strict pull-ups (10-8-6-4-2 reps)

B2. Strict dips (2-4-6-8-10 reps)

B3. Pike or HS Hold  (20-20-20-20 seconds)

Orwell Weightlifting 8:00pm 

Primer – Hip Snatch + Snatch Balance 

3 x 3+3

Main – Snatch 

3 x 3 (75-80%)

3 x 2 (80-85%)

3 x 1 (85%+)

Tuesday 22nd September

WARM-UP

AMRAP x 5 MINUTES

1 Burpee

2 Alt. Step-ups

3 Air Squats

4 Tuck-ups

STRENGTH

8-8-8* Back Squat

*Start moderate build to moderate-heavy.

BENCHMARK WORKOUT “VIBRANIUM”
2 ROUNDS FOR TIME
16 Box Jumps

18 Toes to Bar

20 Front Squats

-Hard Cap 10:00-

Wednesday 23rd September

WARM-UP

ON A 5:00 RUNNING CLOCK…

20 Up-Downs

10 Empty Barbell Strict Press

:30 OH Barbell Hold

10 Push-up to pike

10 Burpees

STRENGTH

8-8-8* Strict Press

*Start moderate build to moderate-heavy.

WORKOUT

5 SETS*
AMRAP x 2 MINUTES
5 Push Press

10 Up-Downs Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

Orwell Weightlifting 7:00pm

Primer – Clean Pull Under + Split Jerk with pause in catch 

3 x 2+2 

Main – Clean and Jerk 

2 x 3 (75-80%)

3 x 2 (80-85%)

3 x 1 (85%+)

Thursday 24th September

WARM-UP

AMRAP x 5 MINUTES

20 Shoulder Taps

:20 Hollow Body Hold

10 Reverse Lunges

10 Deadlift 

STRENGTH

8-8-8* Deadlift

*Start moderate build to moderate-heavy.

WORKOUT

4 ROUNDS 

8 Deadlift *Unbroken 

45 Sec Plank Hold 

Cal Machine 25/30

Orwell Strongman/Woman 7:00pm

(PART A)

EMOM 12 

Build to a Heavy Single Barbell Cluster 

(PART B)

12-10-8-6-4

Strict Pull ups

Single DB Floor Press

Friday 25th September

WARM-UP

ON A 5:00 RUNNING CLOCK…

1:00 Machine

20 Wall Ball Deadlift

20 Wall Ball Squats

20 Wall Ball Strict Press

10/10 Split Squats

20 Glute Bridges

STRENGTH

EMOM x 10 MINUTES
MIN 1 – 5/5 Front Rack Reverse Lunges
MIN 2 – :50 Weighted Glute Bridges

BENCHMARK WORKOUT “TRIDENT”
AMRAP x 4 MINUTES Max Wall Balls

-Rest 1:00-

AMRAP x 4 MINUTES Max Cal Machine

-Rest 1:00-

AMRAP x 4 MINUTES Max Wall Balls 

Saturday 26th September

WARM-UP

AMRAP x 5 MINUTES
100m Jog

5/5 Single Arm KB Sumo Deadlift

10 Slam Balls

:30 Slam Ball Overhead Hold

POST WORKOUT STRENGTH
4 SETS*
10/10 DBL KB Strict Press*

100′ KB OH/FR Walk**

-Rest :30 b/t Sets-

* Front Rack both KBs and complete 10 reps on one side with the other KB in the FR position. They will then switch sides.

**Hold one KB overhead and one in the FR position, walk 50′, switch sides and walk 50′ back.

WORKOUT

AMRAP x 16 MINUTES
400m Run
10/10 KB/DB Hang Clean
20 Slam Balls

Orwell Weightlifting 9:30am 

Primer – Muscle Snatch + OHS 

4 x 3+3 

Main – EMOM x 10:00 

2 Snatch + 1 OHS 

Sunday 27th September 

WARM-UP

3 ROUNDS (6:00 CAP)
20 Single-Unders

15 Russian Twists

10 Up-Downs

10 Pike Toe Reaches

STRENGTH

3 SETS FOR QUALITY
10/10 KB Bent Over Row
20 KB Russian Twists

BENCHMARK WORKOUT “ICARUS”
FOR TIME*
100 Double Unders

30 Toes 2 Bar

100 Double Unders

40 Pull-ups

100 Double Unders

50 Burpees

Orwell Weightlifting Programme 

Session 31

 

SNATCH

40%/3          50%/3 60%/3

70%/3         80%2         85%1

(90%/1)2          (87.5%/1)2

        

CLEAN+JERK

50%/2+2         60%/2+2 70%/2+2

 80%1+2          85%1+2              (90%1+2)2

(87.5%1+2)2

       

BACK SQUAT

60%/3         70%/3           (80%/3) 

92.5%%/1        (87.5%/2)2

 

COUNTER MOVEMENT JUMP

5 x 5

 

ACCESSORIES

 

SMALL INCREASE OF LOAD (2.5kg)

3 x 

Clean SOTS press x 2 

Front Squats max Speed x 8 (move fast eccentrically and concentrically)

 

Session 32

 

SNATCH BALANCE (Base load off Snatch 1RM) 

 

50%/2         60%/2 70%/2

80%2             90%2       (95%1)2 

(90%/2)1 

 

POWER CLEAN + PUSH JERK

50%/2+2        60%/2+2    70%/2+2

80%2+2         Build to Heavy 2+2     

SPEED FRONT SQUAT

 (move fast between concentric and eccentric actions)

60%/3         70%/3           80%/3

(85%/2)4 

  

 

CORE CIRCUIT 

 

A) Pallof Press parallel squat position 3 x 1min Each side 

 

B) Weighted Plank 3 x 1min small increase in load

ACCESSORIES

A)Seated Barbell Strict press 4 x 10

 

B) Banded Lat Pulldown 4 x 10

 

Session 33

 

ABK SNATCH 

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

80%2                  (85%/2)3

                 

CLEAN, FRONT SQUAT & JERK

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

(80%/2+2+1)3               

  

SNATCH DL

70%/3                80%/3         90%/3

100%/2               105%2            Build to Heavy single (maintaining  good mechanics e.g. stay over bar, keep bar close, neutral trunk and weight in mid foot)      

 

HORIZONTAL JUMP

6 x 5  

 

CIRCUIT

 

Snatch Sots Press – build to heavy but doable triple  

 

deduct 7.5% from bar

 

into… 

 

4 rounds

Snatch sots press x 3

Overhead Squat x 4 (tempo 32X1)