Week 1. A new training phase.

“As with all the new training programs I crack in with the usual blurb about Momentum being a GPP program, General physical preparedness. Which in layperson terms means.  “GPP is intended to provide balanced physical conditioning in endurance, strength, speed, flexibility, and other basic factors of fitness.”  with that said you’ll be lifting weights, jumping on stuff, throwing things, hitting some cardio and doing some CrossFit gymnastics you’ll be getting hot and sweaty but always safely and with fun. “

This training phase.  We are changing the exercise selection a bit and adding some basic variation to movements, as we are aware strength work is strength work and the basics are the basics and when done with great form work you’ll get the result. Our focus, as well as great form, will be working our lifting percentages and a focus on the numbers between 80-90% in the 7 to 3 rep range (see chart in the gym). Experience and science have told us that these numbers cover many bases and act as a great predictor for overall fitness and general robustness. You’ll also be working on improving your CrossFit skills with a focus on kipping and pistols. The WODs as ever will be fun, challenging and just hard work. We are going to be posting up a number of blogs to help you with direction. We will be looking at Goal setting, macros, resting and sleep we might even do some lifting fashion and how tight should your pant really be.

 

Monday – Squat and Pulling

Tuesday – Clean & Jerk

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift and pushing

Saturday – Snatch

Sunday – Service

 

Monday – Squat and Pulling

12mins

A Front squats 4×5-7 80-85% @3101

A1 Pull-ups 4×6-10 -scale if needed

 

10min

B DB Side single leg step up x8el @2020

B1 Ring rows x12-15 @2020

 

YGIG 21-15-9

Dual KB Rack squats

Dual KB Push press

into

5x rounds each (both working)

15/18 Kcals

dual KB rack hold

 

Tuesday – Clean & Jerk

A High pull, Muscle clean, power clean, front squats and push jerk

 5×5+5+5+5+5 E2MO2M

B Hang power clean and hang squat clean and press @60-70%Max 6×3 -15min

 

Ladder

2,4,6,8,10 etc

power cleans. @ 45/30kg

box jumps.

 

Skill-kipping swings

 

Wednesday – Conditioning

24min workout

every 0-4-8-12-16-20

Run- canal and back.

12xDB Squat cleans.

alt rounds between

3X wall walks

9X HSPU or HSPU scales

 

Engine cardio

YGIG16min

1min on 1 min off

 

Accessories

2/3x 20x Wall ball GHD sit-ups

2/3x 20x banded external rotations.

Thursday – Gymnastics

 

Friday – Deadlift and pushing

12mins

A Sumo Deadlift 4×5-7 65-75% @2002

A1 BB bench press 4×6-8 @3100

 

 10min

B RFE split squats x8el @2020

B1 Picked press ups x8-12 @2020

 

60kcals AFAP

rest 2min

6min AMRAP

12x T2B/T2R

12x burpee

 

Saturday – Snatch

A Snatch pull, muscle snatch, power snatch, Drop snatch, OHS

5×5+5+5+5+5 – for quality 15min

C Power or Squats snatches E2MO2M 6×3 @70%MX

Anthony Waller Special.

 

Sunday – Service

4 min AMRAP per exercise station

5 Clean and press RX 70kg/50kg

5 pull-ups

Row/ski/run 1000mtrs

12 Heavy wall balls

10 ring rows (horizontal)

Row/ski/run 1000mtrs relay style

5 Clean and press RX 70kg/50kg

5 pull-ups

Row/ski/run 1000mtrs

12 Heavy wall balls

10 ring rows (horizontal)

rest 4 mins then:

8xbench press.

12xbicep curls

16x Kcals bike

 

Week 10. This is the final week of this phase of training. We are asking you to test some numbers this week. We are not asking for 1rep maxes if your not feeling but just a good solid lift for the day there are some solid workouts coming your way. Work hard and reap the rewards.

 

Monday – Deadlift and pushing

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Squat and Pulling

Saturday – Clean & Jerk

Sunday – Service

 

Monday – Deadlift and pushing

20mins to do.

A Deadlift build to heavy single for the day 80-95%

A1 Bench press build to a heavy single for the day 80-95%

10min -quality

HSPU x ME

Rev dop lunges x6el

4 rounds each YGIG per round AFAP.

Kcals 12/15

6x devil press Rx20/12.5

into

50 each T2B/T2R

broken as you wish.

 

Tuesday – Snatch

Snatch BTK press, jerk, drop snatch. 3x3x3x3 E90sec

Snatch pull, muscle snatch, power snatch. 3×3,3,3 e90sec

Power or Squats snatches 16min

 To build to heavy singles @90%MX

 

“Weight does matter”.

 partner 1min on 1min off

the aim is to cover you and your partners weight in pounds in Kcals AFAP

rest 1min

complete wall balls of total combined weight in Kilos

 

 

Wednesday – Conditioning

12min Alt rounds of “CINDY”

5x pull ups

10x press ups

15x air squats

 

“BARON”

10 rounds

3x rope climbs

6x HSPU

9x D-ball GTOS

30x DU

Max Kcals in a YGIG to

Finish

 

Thursday – Gymnastics

 

Friday – Squat and Pulling

20min

A Back squats build to a heavy single for the day 80-95%

 A1 Pull-up build to a heavy single for the day 80-95%

10min

B single leg squats/Pistols x6-10el

B1 Pull-ups for Volume x10-12+

 

15-12-9

 alt arm Db snatches rx22.5/15

T2B/T2R

into

36/46 kcals AFAP

 

Saturday – Clean & Jerk

Push press, push Jerk, split jerk.

3×3,3,3 E90sec

High pull, muscle clean, power clean

3×3,3,3 E90sec

B Hang power clean and hang squat clean and press

8x 1+1 -20min

Anthony Waller Special.

 

Sunday – Service

10 rounds for time

5x bench press @75%BW

5x power cleans @ 75% BW.

4x rounds AFAP.

500mtrs row/ski

3x rope climbs

6x Box jump overs.

 

 

Alright, here we go!

Let’s talk about the three amigos of nutrition: fats, carbohydrates, and proteins. They each have their own unique roles in the human body, and boy, do we need ’em. Let’s dive into the science behind the roles of fats, carbohydrates, and proteins in the human body.

 

Fats:

• Fats are an essential component of cell membranes and are used to build hormones and other signalling molecules in the body.
• They provide the body with a concentrated source of energy, containing 9 calories per gram compared to 4 calories per gram for carbohydrates and proteins.
• We have 2 types of Fats – Saturated and Unsaturated.
• Fats also help to insulate and protect the body’s vital organs and serve as a storage depot for fat-soluble vitamins.

Carbohydrates:

• Carbohydrates are the body’s primary source of energy, with the simple sugar glucose being the preferred fuel for the brain and other tissues.
• Carbohydrates are broken down into glucose, which is stored in the liver and muscles as glycogen for quick energy needs.
• Carbohydrates also play a role in regulating blood sugar levels, with the hormone insulin being released in response to elevated blood glucose levels.
• Think maximise recovery

Proteins:

• Proteins are the body’s building blocks, used to build and repair tissues such as muscle, skin, hair, and nails.
• Proteins are made up of amino acids, which the body can either make on its own (non-essential amino acids) or must obtain from the diet (essential amino acids).
• And let’s not forget that proteins are essential for all you fitness buffs out there who are looking to gain some muscle mass. You can’t spell “protein shake” without “gainz”, am I right?

In summary, fats, carbohydrates, and proteins each have unique roles in the human body, ranging from providing energy to building and repairing tissues. By understanding the science behind these macronutrients, we can make informed decisions about our diet to ensure we are getting the nutrients our body needs to thrive. Let’s start to make some educated gains on nutrition and the importance of performance outside the gym, not just the 3-5 hours we spend in it per week. There are still 163 hours outside we can make a real change.

 

Ginge x