Welcome to Momentum Training,
As some of you are new to us we thought we would skip the awkward part and introduce ourselves first. As we’re not your typical leisure facility we thought it might be best if we let you know what is the main difference between our classes and what might suit you and your fitness thirst.
Week 1.
Monday – Squat and Pulling
Tuesday – Snatch
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Deadlift and pushing
Saturday – Clean & Jerk
Sunday – Service
Monday – Squat and Pulling
A Back Squats – 5×5 E2MO2M
12mins
B Chest supported DB row x6
B1 DB Box step ups x6el
6 rounds
12x pull-ups
12x Db hang squat cleans Rx20/12.5
12x Kcals
Finishers -broken as you wish
100 ring rows
100 sit ups
Tuesday – Snatch
Paused snatch pull, Hang muscle snatch, power snatch
4×2,2,2
B Snatch jerk and snatch balance, OHS, Drop snatch
3×2,2
C Squats or power Snatch 12×1 EMOM – quality
20mins AMRAP
8x BB thrusters Rx45/30
16x T2B/T2R
32x DU
Wednesday – Conditioning
16mins work
BB complex YGIG rounds -light
5x Power clean
3x front squats
1x cluster
YGIG as you wish (reps each)
100 DU
100 wall balls
80 DU
80 Box step overs
60 DU
60 Pull-ups
40 DU
40 HR Press-ups
20 DU
20 D balls to the Shoulder
Thursday
Friday – Deadlift and pushing
Deadlifts 5×3
B RFE split squats 4×10-12each leg
B1 Bench press 4×4-12
6 rounds each both working and switch
P1 16x KB swings
8x HSPU
P2 20 kcals
Banded tricep ext 50
4 mins hollow rig holds
Saturday – Clean & Jerk
Clean bar warm up and get set to do some lifting.
The Waller Special
Sunday – Service
5 rounds RX 60/40kg
5xPower snatch
10xPull ups
5x Hang Power cleans
10x HSPU
rest 5min
Buy in 48kcals Rowing /ski
12mins 4 d ball to shoulder and then gym carry – heavy
Cash-out 48kcals Bike
Week 12. This is the final week of this training program. You will be testing workouts you did back on the week of the 12th of September, seems such a long time ago. A lot of the work you have been doing over the last months has been in preparation for this testing week. Check your diary, book your classes and come ready.
Monday – Clean & Jerk
Tuesday – Deadlift and pushing
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch
Saturday – Squat and Pulling
Sunday – Service
Monday-Clean & Jerk
A Segmented clean high pull (shin, knee, high hang), Hang muscle clean, Hang power and full clean
4×2,2,2,2,2 E2MO2M
“TEST”
BB complex. 20mins to establish a max weight for the below
1x DL
1x hang power clean
1x front squat
1x jerk
Tuesday – Deadlift and pushing
A Deadlift -Build to a heavy triple
A1 Incline Bench press -Build to a heavy triple
B Walking lunges 4×6-8each leg
B1 4x ME kipping HSPU
Wednesday – Conditioning
BB complex.
12min YGIG rounds
3x hang Power clean
3x front squats
3x push press
“TEST”
Rower, Bike or SKi test
3min for max distance
rest 3min
AMRAP 3min YGIG
alt Db snatches x6 @22.5/15kg
rest 3min
AMRAP 3min YGIG
Box jumps x6 each
rest 3min
AMRAP 3min YGIG
T2B/T2R x6each
Thursday-Gymnastics
Friday – Snatch
A Segmented Snatch high pull (shin, knee, high hang), Hang muscle snatch, Hang power and full snatch
4×2,2,2,2,2,2 – E2MO2M
Snatch – you have 15mins to build to a heavy double for the day
“TEST”
Fight Gone Bad
3 rounds for max reps of:
1 minute of wall-balls
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Saturday – Squat and Pulling
A Back Squats – build to a heavy triple for the day
A1 Single arm DB rows 5×3 -HEAVY
Anthony Waller Special
Sunday – Service
10x BB complex for Time
5x Deadlifts
3x hang power cleans
1x Split jerk
Choose a weight you can maintain a flow with.
For Time:
200 Meter Run
27 Wallballs
27 Box Jumps overs
200 Meter Run
21 Wallballs
21 Box Jumps overs
200 Meter Run
15 Wallballs
15 Box Jumps overs
200 Meter Run
9 Wallballs
9 Box Jumps overs
200 Meter Run
Workout 1 is very leg intensive so workouts 2 and 3 are cardio focussed – workout 2 mixed with some legs and workout 3 with upper body. To get the most out of workouts 2 and 3 you need to hit the cardio hard. There is lots of rest so when you are working make sure to take yourself to a very uncomfortable place.
Part A
5 rounds
12 Bench press @ 30×0
When the clock gets to 1.00:
Assault bike
40 secs medium pace
20 secs fast pace
40 secs medium pace (no more than a 10 drop in RPM)
20 secs fast pace
40 secs medium pace (no more than a 10 drop in RPM)
40 secs fast pace
3 mins rest
Part B (reduce the reps if you need to – aim for consistent movement)
4 rounds
15 toes to rings
30 secs plank
4 rounds
20 ring rows
20 lying DB triceps extension
Workout 2 – hard and fast cardio
3 rounds of A1-A6. Focus on going as hard as possible on the cardio – make it uncomfortable
A1. Back squat x3 heavy
A2. Single arm KBS x5
A3. Single arm KB push press x7
*Do all KB on right arm then all on left arm
Repeat A1 – A3
Rest until the clock gets to 4 mins then everyone start the cardio at the same time
A4. Assault bike 1 min – aim for 15-25 cals
1 min rest
A5. Ski erg 2 mins – aim for 25-40 cals
1 min rest
A6. Rower 3 mins – aim for 40-65 cals
4 mins rest
So the format goes like this:
A1
A2
A3
A1
A2
A3
Rest
A4
Rest
A5
Rest
A6
Rest
Start again
Abs in the remaining class time – coach prescribes.
Dates for Workout 2:
Workout 1 – steady eddy
Part 1 – 25 mins cap
A1. Deadlift 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
A2. Air squat 2, 4, 6, 8, 10, 12, 14, 16, 18, 20
Rest 90 secs
B1. Burpee 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B2. Air squat 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Rest 90 secs
C1. Deadlift 5, 5, 5, 5, 5
C2. Air squat 5, 5, 5, 5, 5
Rest 60 secs
D1. KBS 20, 20, 15, 15, 10
D2. Bottom squat hold 30, 30, 30, 30, 30 secs
Part 2 – 12 min cap – speed challenge
First round – steady pace, note your time
Second round – move faster, beat your time
Third round – move faster again, beat your time
10-20 cal assault bike
14 DB push press
14 dead-ball to shoulder
14 ring row
2 mins rest between each round
Part 3 – 9 mins
3 rounds
1 min ski erg
1 min dead-ball on chest – walk a lap of the gym – keep ball on chest until the minute is complete
1 min rest
Date for workout 1:
