Over the next 6 weeks we will be following a periodized strength gains program in all of the main compound lifts such as squat, deadlift, press.

“Stronger people are harder to kill”

Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary:

Stretch of the month – Couch box stretch, start with 1min each leg building to 2 mins each leg by months end

Exercise of the Month – Resistance Band Overhead squat 30reps

 

Mobs:

Overhead shoulder work – lx ball on side of armpit, banded distractions

Ask how to perform

 

Strength and stability:

Single Arm KB Rows 4x10reps

Press-ups (raised) 4x10reps

Banded crab walks 2 lengths of unit

Supemans 50 reps

 

Monday 7th July

S+C:

A. 1. Back Squat – 3x10

2. Push-ups – max

B. Front Rack Lunge – 3x8 Each leg

C. 4 rounds:

Run

Burpee box jumps x 10

Metabolic Conditioning:

A. Ring skills

B. EMOM (2, 3, 4...):

Ring row

Ring push-up

Burpee

Tuesday 8th July

S+C

A. 1. Pull-up – 3x10

2. Med-ball throw x 4

B. Kettlebell Swing – build to heavy 3x10

C. 10 min AMRAP:

Farmers carries

Negative pull-ups x 8

Swing x 15

Metabolic Conditioning:

A. Turkish get-ups – build to 3 RM

Single leg RDL

KB Thruster practice

B. KB Thruster 12, 10, 8......2

KB Swing 20

Wednesday 9th July

S+C

A. 1. Deadlift – 3x10

2. Broad jumps x 5

B. Overhead squat practice

C. Tabata (3x4 mins):

Heavy ropes

Jump lunges

Plank

Metabolic Conditioning:

A. Skipping practice

Burpee ball-throws

B. Circuit:

Ropes

Skipping

Pull-up

Plank walkouts

Landmines

1 arm KB swing

Box jumps

C. Run (optional)

Thursday 10th July

S+C:

A. 1. Strict Press – 3x10

2. Single Arm Kettlebell row – 3x10 Each arm

B. 2 rounds:

Max Ring row

Max Ring push-ups

Max Ring hold

C. 4 rounds:

Push press x 10

Sit-ups x 15

Skip 50

Friday 11th July

S+C:

A. 1. Front squat 3 x 10

2. Front squat mobility work

B. Turkish get-up - build to 3 RM

C. 10 min AMRAP:

KB Goblet squat x 20

Push-up x 10

Burpee x 8

Metabolic Conditioning:

A. 3 rounds:

Over-head squat ring work x 10

Over-head KB swing x 15

Push-up ring plank x 45 seconds

B. Hill runs x 3 (work:rest = 1:2)

C. 3 rounds (rest 1 min between rounds):

KB push-pull-high pull x 10

Ring Jackknife x 10

Saturday 12th July

A. Missed lift/ Technique work

B. Team workout