A fun month of training ahead!!
- Details
- Created on Sunday, 06 November 2016 10:18
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