A fun month of training ahead!!

November Training Plan:

A: Choose the Front Squat or Overhead Squat.

B: Kipping (Swinging) Pull Ups and Toes To Bar are allowed again.

C: There will be ‘finishers’ a few days a week. Some of the finishers will be based on burning the same amount of calories in items such as biscuits, buns, fizzy drinks, chocolates, sweets so you can equate the calories in those items with the amount of exercise needed to burn it off.   

D: Aim to increase weight on the bar for the snatch and clean & jerk if techniques allows.

E: There will be some short high intensity conditioning workouts.

F: Wednesday will continue with long moderate paced aerobic workouts. They have been extremely popular so we will continue with them.

 

 

Training for the week ahead Monday Nov 7th

Monday

Strength:

5x5 Front Squat Or Overhead Squat.

Use the same weight for all 5 work sets after warm up.

Take 2-3 mins rest between sets.

 

Accessory:

Deadlift 3x8

 

Met Con:

16 min AMRAP

3/6/9/12/15/18…

Thrusters 42.5/30kg

Pull Ups (Chest to Bar)

 

Finisher:

Burn 1/4 of fruit scone with butter and jam on the rower

(250 Cals/4= 75 Calories)

 

Tuesday

Strength:

EMOTM

10 x 3

Bench Press

 

Accessory:

Dumbell Chest Press 3x 8 Reps

 

Met Con:

4 Rounds of:

4 min AMRAP

5 Power Cleans 70/40kg

10 Sit Ups/Toes To Bar

20 Double Unders

1 min Rest

 

Finisher:

Burn off half the calories off the calories in a croissant

(231 Cals/2 = 115)

 

Wednesday

Rings skills, tucks, inverts, skin the cat, Handstand Skills Practise; wall climbs, handstand holds.

 

AB’S BLAST

 

30 min AMRAP

10 Box Jumps

15 Wall Balls 30/20lb’s

20 Overhead Weighted Lunges 42.5/30kg

500m Row

1 Rope Climb Or Peg Board Ascent.

 

 

Thursday

Strength:

EMOTM 10 x 2

Clean & Jerk

Add 5kgs to last week

 

Running technique ‘The Cut’

Metabolic Conditioning:

‘Grace’

30 Clean & Jerks for time 60/40kg

 

Finisher:

Burn the calories in a standard glass of red wine on the Rower or Assault Bike

(160 Cals)

 

 

 

 

 

 

 

 

Friday

Strength:

15 mins to set a 3 rep max Bench Press

 

Accessory:

Ring Dips Or Bar Dips 3 x 8 Reps

 

Met Con:

‘Cindy’

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Or

‘Mary’

5 Handstand Push Ups

10 Pistols

15 Pull Ups

 

 

 

Saturday:

Start each movement on round 3.

A: Thruster Ladder

3 rep min 1

4 reps min 2 etc. Continue for as long as possible.

As soon as you are finished the thruster ladder begin a burpee ladder

B: Burpee ladder

As soon as you are finisher the thruster ladder begin a Calorie Row ladder

C: Calorie Row ladder

 

Finisher:

Burn off the calories in a Snickers bar while running:

250 calories = 20-30mins of running = Approx 5km

 

 

 

 

 

 

Friends of