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 7.
Be brave.
Monday – Clean & Jerk
Tuesday – Back Squat and Pulling
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch
Saturday – Deadlift and pushing
Sunday – Service
Monday – Clean & Jerk
A High pull, power clean, front squat and press 5×1+1+1++1. E90sec
B Hang power clean and squat clean 6x (2+1) -15min
C 6min every 20seconds 1x power clean and press
Speal.
3 rounds AFAP
30x cals
30x KBs
30x burpees
Tuesday – Back Squat and pulling
A Back Squat 7×2
rest 2min
Back squats 1×15 @75% A
10min
B 6x vertical jumps
B1 5x ring pull ups plus 30sec hold at top on the last rep
5 Rounds each For Time YGIG exercise
21x Kettlebell Swings 24/16
15x Burpees
9x T2B
Wednesday – Conditioning
“Snakes and ladders”
YGIG
1>6<1
power clean Rx 60/45
MONO- structural
YGIG
10-15-20-15-10 cals
YGIG
Pull ups
1>6 -6<1
MONO- structural
YGIG
10-15-20-15-10 cals
YGIG
box jumps
1>6 -6<1
MONO- structural
YGIG
10-15-20-15-10 cals
YGIG
Thrusters Rx 45/30
1>6 -6<1
Thursday – Gymnastics
Friday – Snatch
A 3-position power snatch 6×3 -speed E90sec
B Snatch jerk, snatch balance and OHS 4×1+1+1 E90sec
15 Mins To establish a challenging weight:
Snatch x1 -NO misses
1000mtr Rowing / ski erg/ 800 run / 50cals bike
3 rounds
6xD ball over shoulder
12x DB push press
18x burpees
1000mtr Rowing / ski erg / 800 run / 50clas bike
Saturday– Deadlift and pushing
A Deadlift 6×3,3,2,2,1,1
A1 Seated BB OH press 6×5 (pins)
10min
B alt db lungesx8el -Heavy
B1 HSPU x ME-scales
Anthony Waller Special.
Sunday Service
Warmup coaches choice
15min AMRAP @75kg/ 50kg
3 deadlifts
3 hang-clean squats
3 shoulder-to-overhead
3 rounds for time of:
50-calorie row
15 handstand push-ups -scale as needed
50 double-unders
Time cap: 20 minutes
Week 6.
Be brave.
Monday – Clean & Jerk
Tuesday – Back Squat and Pulling
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch
Saturday – Deadlift and pushing
Sunday Service
Monday – Clean & Jerk
A High pull, power clean, front squats and press
5×1+1+1++1. E90sec
B Hang power clean and squat clean
6x (2+1) -15min
C EMOM 6min
4x power clean and press @60/45kg
5 rounds
Working 2min and 1min rest
60DU or 120 single ME in remaining time DB power clean and lunge
Tuesday – Back Squat and pulling
A Back Squat 6×3
rest 2min
Back squats 1×12-15 @75% A
10min
B 12x Box step ups
B1 3-6x pull ups
“The fast and furious”
YGIG full rounds
round 1 x1
15/20 kcals
15 burpees
rest 2min
round 2 x3
10/15 kcals
10 burpees
rest 2min
round 3 x5
5/10 kcals
5 burpees
Wednesday – Conditioning
BB complex
5x YGIG rounds – E2MO2M 2min work 2min rest
5x Deadlifts
4x Hang power cleans
3xFront squats
2xPush press
1x Cluster
The Chief
5x AMRAP in 3 minutes
3 Power Cleans (60/45)
6 Push-Ups
9 Air Squats
Then Rest 1 minute between rounds
Finisher
3x40sec hanging from the bar in a hollow hold
Thursday – Gymnastics
Friday – Snatch
A 3-position paused power snatch 6×3 E90sec
B Snatch jerk, snatch balance and OHS 4×1+1+1 E90sec
15 Mins To establish a challenging weight:
Snatch x1 Aiming for 92%
8x1min rounds 1min rest
ME Rowing/ski erg
rest
ME D ball over shoulder
rest
ME bike
rest
ME DB push press
rest
Saturday– Deadlift and pushing
A.Deadlift 6×3,3,2,2,1,1
A1 Seated BB OH press 6×5 (pins)
10min
B KB RDL x8el -Heavy
B1 HSPU x6-8 -scales
Anthony Waller Special.
Sunday Service
Warmup coaches choice
Run 800mtrs or 1000mtr row/ski
1x rope climb
4x rounds “DT”
2x rope climb
3x rounds “DT”
3x rope climbs
2x rounds “DT”
4x rope climb
1x rounds “DT”
5x rope climb
Run 800mtrs or 1000mtr row/ski
DT
12 Deadlifts rx70/45kg
9 Hang Power Cleans
6 Push Jerks
Barbell basics.
Due to the great success and the gains from our existing barbell club we are putting on Barbell basics sessions. This class will be about the mastery and simplicity of the basic barbell movements. This doesn’t mean it’ll be easy; it means the programming will be simplified with a focus on the technique and honing your form and understanding of the how and why of shifting tin.
Mondays in Arch 328 @ 6 30pm
Saturdays in Arch 328 @12pm
Barbell basic No1 Push lower / pull upper
Mobilization and Activation work. 10-12mins
Banded pulses
Banded squats
Banded pull a parts
Banded vertical rows
A1 Back squats 4×8-10 @4010 rest 75sec
A2 Pull-ups -scales 4×6-10 @4101 rest 75
B1 Front floor elevated split squats 3×12 @2020 rest 60sec
B2 Seal rows 3×12 @3011 rest 60sec
C1 Poliquin step-ups 2×12-15each leg @1010 rest 30
C2 Cable face pulls 2×12-15 @2020 rest 60
D1 EZ bar curls 3×12 @3011 rest 30
D2 Seated Incline DB curls 2×12-15 @3010 rest 60
Barbell basic No2 Pull lower / Push upper
Mobilization and Activation work. 10-12mins
Banded Deadlifts
Hip bridges
Banded pull apart
Banded top end press ups
A1 Deadlifts 4×6-8 @31X1 rest 75sec
A2 Bench press 4×8-10 @3101 rest 75
B1 Box step up 3x12el @3XX1 rest 60sec
B2 DB incline press 3×12 @3011 rest 60sec
C1 BW Rev drop lunges 2×10-12each leg @1010 rest 30
C2 Press-ups 2xME @2020 rest 60
D1 Cable tricep ext 3×12 @3011 rest 30
D2 Lying EZ bar skull crusher 2×12-15 @3010 rest 60
Week 5. You got to love week 5 of a training program. We are all doing great gun lifting numbers are going north and fitness is moving into superhero mode. As the weight goes up please dont let your form slip, get tight on the bar make sure youre locked and dialed in. We dont want any injures.
Be brave.
Monday – Clean & Jerk
Tuesday – Back Squat and Pulling
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch
Saturday – Deadlift and pushing
Sunday Service
Monday – Clean & Jerk
A. High pull, power clean, front squats and press 5×1+1+1++1.
B. squat or pwr clean + Jerk 6x (1+1) -15min
C. 6min every 20seconds 1x power clean and press @50% B
4 rounds
12elx 1 Db rev lunge thrusters
12x T2B/T2R/ rev crunches
rest 30seconds after each round
Tuesday – Back Squat and pulling
A Back Squat 6 x 1+1+1 -cluster
rest 2min
Back squats 1×12-15 @70% A for form
10min
B 12x Box step-ups
B1 3-6x pull-ups
5x rounds for time of:
60 double-unders or 60sec
30 kettlebell swings -32/24
15 burpees
Wednesday – Conditioning
Meter Maid – partners
For Time:
ME Kcals – until partners done
27 Wallballs
27 Box Jumps
ME Kcals – until partners done
21 Wallballs
21 Box Jumps
ME Kcals – until partners done
15 Wallballs
15 Box Jumps
ME Kcals – until partners done
9 Wallballs
9 Box Jumps (24/20)
rest 4 mins
40x T2B/T2R/ rev crunches
40x press-ups
40x GHD sit ups
40x ring rows
Thursday – Gymnastics
Friday – Snatch
Snatch Warm up with Stick
A “High” hang snatch 6×3 -speed E90sec
15 Mins To establish a comfortable weight:
B Power Snatch + Snatch
1+1 Form
Buy in 70/100 kcal
alt work with a partner 3x rounds each
12xdouble Db deadlifts
6x double Db hang cleans
3x double Db push press
Buy out 70/100 kcal
Saturday– Deadlift and pushing
A Deadlift 6x 3,3,2,2,1,1
A1 Seated OH press 6×3 (pins)
B1 8x KB swings -Heavy
B2 8x HSPU-scales
Anthony Waller Special.
Sunday Service
Warm-up Coaches choice
CF 20.2 workout
AMRAP in 20 minutes
4 Dumbbell Thrusters (2×50/35 lb)
6 Toes-to-Bar
24 Double-Unders
Amrap 6 minutes of:
4 Burpees, lateral over bar
2 Power Cleans 85/60kg
Hello team,
So here we go into phase 2 of the programming. This month we continue to build on top of the foundations we were working on in the previous month making things a little harder as we get stronger. Tuesdays bent arm focused, Thursdays straight arm focused, yes both are different sessions. (more…)
