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 4.
Monday – Clean & Jerk
Tuesday – Deadlift and pushing
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch
Saturday – Squat and Pulling
Sunday – Service
Monday-Clean & Jerk
Clean bar warm-up
Muscle clean, High pull, Power Clean, front squats, Full Clean 5×3,3,3,3,3 E3MO3M
2 position power or squat clean and Jerk 5×1+1 -for quality 12min
Racks split Jerks 4×3
AFAP
21/15/9
KB sumo high pulls 24/16
Box jumps
Pull-ups
Tuesday – Deadlift and pushing
A Deadlifts 5 x 5 @30X0
A1 Bench press 5×5 @3010
B Split stance RDL 4×8-10each leg
B1 Handstand holds 4x?
100 DU
Single Db clean n press 12+12
80 DU
Single Db clean n press 10+10
60 DU
Single Db clean n press 8+8
40 DU
Single Db clean n press 6+6
20 DU
Single Db clean n press 4+4
Accessories
50x banded extensions
50x Trice band ext
Wednesday – Conditioning
“Hero workout”
Artie
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
5 pull-ups
10 thrusters, 45/30
21mins YGIG
Just keep moving
YGIG 12/15 Kcals each
every 3rd min 6 burpees together
Thursday-Gymnastics
Friday – Snatch
Snatch bar warm-up.
A Drop snatch, Muscle snatch, power, OHS and full snatch5x3+3+3+3+3 – for quality 15min
B 2x position Squats or power Snatch 6×3
YGIG reps as you want
100 wall balls
100x box jump overs
100 KBS
100 KB step ups
100 Burpees
In the time remaining ME Sit-ups/T2B – 10s
Saturday – Squat and Pulling
A Back Squats – 5 x 5 @3010
A1 Single arm DB rows 4×8-10ea -Heavy
B DB Box step ups 4×6-10el rest 60
B2 Hanging beats swings 4×20
Anthony Waller Special
Sunday – Service
Row/ski /bike 500mtrs between each round
3x 21-15-9
wall balls
T2B
Box jumps
5 rounds of AMRAP 3min
3 Power Cleans (75/60)
6 Pushups
9 Air Squats
rest 1min between rounds
Its that time again to switch about our Barbell Basics program again . This doesn’t mean it’s going to get complex. We are going to change the days over so if you’re only doing 1-day you’ll still get an understanding of the movement and the program. If you want to build some tone, learn how to move a barbell and follow a lifting program this is for you.
Mondays in Arch 328 @ 6 30pm
Saturdays in Arch 328 @12pm
Monday – Squats and puling
A1 Bench squats 4×6-8 @3010 rest 75
A2 Single arm Db row 4×10-12ea @2011 rest 75
B1. Box step ups 3x10each leg @2020 rest 30
B2. Straight arm cable pull downs 3×10-12 @ 3011 rest 60
C1. Box seated leg ext (band under box) 2×20 @1010 rest 30
C2. EZ bar curls 2×12-15@ 1010 rest 60
D Banded ext. rotations 1×30-40
Saturday – Deadlifts and pushing
A.1 Sumo Deadlift 4×6 @3010 rest 75
A2. Flat bench press 4×10-12 @3010 rest 75
B1. BB glute bridges 3×10-12 @2012 rest 30
B2. Seated OH Db press 3×10-12@ 2020 rest 60
C1. Lying banded hamstring curls 2×15-20 @1010 rest 30
C2 EZ bar skull crushes 2×12-15@ 3010 rest 60
D. Banded tricep ext 1×50 @1010
Week 3.
It’s a good week this one. Tie your shoelaces tight you’re going need it.
Monday – Clean & Jerk
Tuesday – Deadlift and pushing
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch
Saturday – Squat and Pulling
Sunday – Service
Monday-Clean & Jerk
Clean bar warm-up
Muscle clean, High pull, Power Clean, front squats, Full Clean
4×5,5,5,5,5 E3MO3M
3 position power / squat clean and jerk
6×1 -for quality 15min
Clean shrug -Heavy (ish)
3×4-6 E2MO2M
3 RFT
400m Run or cals x18/ 24
4-8 Muscle-ups
(8 burpee pull-ups)
16x press ups
32x air squats
Tuesday – Deadlift and pushing
A Deadlifts 5×5 @30X0
A1 Bench press 5×5 @3010
B Split stance RDL 4×8-10each leg
B1 Handstand kick-ups to hold 4x20sec (soft kick-ups)
AMRAP 6min -fast
12x AKB swings -Heavy
12x Hr press ups
rest 1 min
AMRAP 6min -fast
6elx split jumps or alt lunges
12x T2B / T2R
Accessories
50x banded pull apart
50x banded hammer curls
Wednesday – Conditioning
20mins work YGIG per movement
6x power cleans rx 60/45
12x air squats
6x push press
12x press ups
rest 1min
For total kcals and reps
Row x2mins
2x Db devil press x2min 20/12.5
Bike x2 mins
Thursday-Gymnastics
Friday – Snatch
Snatch bar warm-up.
Snatch bar warm-up.
A Drop snatch, Muscle snatch, power, OHS and full snatch
5×5+5+5+5+5 – for quality 15min
B 3x position Squats or power Snatch 6×3
buy in 45/60kcals each
4x rounds each YGIG per round
Dual Db push press x12 @22.5/15kg
Burpees over DB x8
Cash-out 45/60kcals each
Horizontal ring rows x2min
Ski 2min
Box jumps 2min
Saturday – Squat and Pulling
A Back Squats – 5 x 5 @3010
A1 Chest supported DB rows 4×8-10ea
B RFE split squats 4×6-10 rest 60
B2 Hanging beat swings 4×12-16
Anthony Waller Special.
Sunday – Service
21minsE3MO3M
BB complex
7×9,7,5,3,1,1,1 reps each round
deadlifts
Power clean
front squats
push press/jerk
5 RFT
400m Run/Row/Ski
rope climbs
x5,4,3,2,1
burpee box jumps
x25,20,15,10,5
This is month 2 of the strength program that is based on the Juggernaut method*. The reps reduce to 8 and the load increases. As before, do your best on the AMRAP as this will help you progress.
Week 2 testing week.
Testing week is with you check out the program choose your battle and put some numbers down.
Monday – Clean & Jerk
Tuesday – Deadlift and pushing
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch
Saturday – Squat and Pulling
Sunday – Service
Monday-Clean & Jerk
Clean bar warm-up
“TEST”
BB complex. 20mins to establish a max weight for the below
1x DL
1x hang power clean
1x front squat
1x jerk
EMOM 16min
Kcals 12-16
Hanging tucks x3 slow with control
DU 40-60
Pronated superman hold with light DB 40sec
Tuesday – Deadlift and pushing
A Deadlifts 4 x 6 @30X0
A1 Bench press 4×8-10 @3010
B RFE split squats 4×10-12each leg
B1 Incline 4×10-12 DB press
6 rounds AFAP
8x HSPU
16x KB deadlifts -heavy
32x DU
Accessories
50x banded pull apart
50x banded hammer curls
Wednesday – Conditioning
BB clean and press ladder YGIG for 16min
Hang Power clean and press – 1,1,2,2,3,3,4,4 etc rx 45/30
“TEST”
Rower, Bike or Ski test
3min for max distance
AMRAP 3min YGIG
alt Db snatches x6 @22.5/15kg
AMRAP 3min YGIG
Box jumps x6 each
AMRAP 3min YGIG
T2B/T2R x6 each
Thursday-Gymnastics
Friday – Snatch
Snatch bar warm-up.
A Muscle snatch +drop snatch
6×3+3 – for quality 12min
B 3 position Squats or power Snatch 6×3 12min
“TEST”
Fight Gone Bad
3 rounds for max reps of:
1 minute of wall-balls
1 minute of sumo deadlift high pulls 30/45kg
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 – 4 x 8-10 @3010
A1 Single arm DB rows 4×01-12ea
B Box step ups 4×6-10 rest 60
B2 Hanging arch to hollow swings 4x
Anthony Waller Special.
Sunday – Service
4 Rounds
9 Thrusters rx 50/35
9 Burpee
Rest 2 mins
5 Rounds
7 Front Squats
7 HSPU
Rest 2 mins
6 Rounds
5 Hang Clean
5 Pull Ups /MU /rope climbs
Cardio
3min For max Distance
rest 2min
2min for max distance
rest 1min
1min For max Distance
