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

 

Mon

S&C

A1 Back Squat 4 x 8

A2 Single Arm Ring Rows 4 x 8 r/l

B1 BB Lunges 1min on/ 1min off x 4

Cond:

20-15-10-5

Hand Release Pushups

Box Jumps

Tuesday

S&C

A1 Pullups 4 x 8

A2 Floor Press 4 x 8

B1 KB Swing Practice (either Swing/SA swing/OH Swing or KB Clean dependent on level) – build to 10RM

Cond:

5 Rounds

5 Ring Single Leg Squats

8 KB Push Press

100m Run

Wed

S&C

A1 Deadlifts 4 x 8

A2 Ball S/L Glute Bridges 4 x 8 r/l

B1 OHS Practice 3 x 10

Cond:

5 min skipping practice + 12min AMRAP

1x bear crawl (out and back = 1)

2x jump squats

3x burpees

4x situps

5x pushups

6x lunges (right and left = 1)

Thursday

S&C

A1 Strict Press 4 x 8

A2 Single Arm KB Row 4 x 8 r/l

A3 Banded Front Raise 4 x 8

B1 Ring Pushup

B2 Ring Jacknife

B3 ring Pendulum

Cond:

10min AMRAP

OH KB Swings 15

Knees – elbows 10 (scaled accordingly)

Run (distance TBC)

Fri

S&C

A1 Front Squat 4 x 8

A2 Nordic Hamstring 4 x 8

B1 Thrusters 3 x 10

Cond:

Circuit – R1=50s, R2=45s, R3=40s

Battling ropes

Ball Slams

Single Arm Suitcase Carries

Broad Jumps

KB Push Pulls

Sat

S&C

Missed Lift/Technique work

Partner Workout