New 6 week programme folks!!!!!

These 6 weeks will be focused around drop sets. Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps. A brilliant way of building work capacity and strength whilst. We will also be following 5/4/3 rep scheme for major lower body lifts so the aim here is to increase weight each set while the reps drop.

Warm-ups for next 6 weeks will also focus around improving and progressing both push -/pull-up strength in addition to overhead squat technique.

We will also have an option of a weightlifting group for those that want to continue with them of which we hope a few will. However, if you decide to do this you cannot just cherry pick the clean and neglect the snatch, if you’re in weightlifting then you’re doing both!

 

Mon

S&C

1a Squat 3 x 5/4/3 + 10

1b SL Ball Glute Bridge 3 x 8 r/l

2a Ring archer pushup 3 x 10

2b SA KB Carry 3 x 2 lengths

2c KB Twist and Press 3 x 8

 

Cond: Circuit 45/15

KB pulls over bar

Ring Mountain Climbers

Ring Assisted SL squats

Slams

Ladder Walk

Lunges

Elbow-Hand Plank

Bar Hang

Pushups

 

Tuesday

S&C

1a Strict Press 3 x 6 + 12

1b SA KB Row 3 x 6 + 12

2a KB Step Up 3 x 6

2b Landmines 3 x 16

3a Max Weighted Plank 1 x max 10/20kg

 

Cond: 3 Rounds:
3/2/90s min AMRAP:
5 Bupree-Long Jumps
10 Kettlebell Swings
Rest 60s

 

Wed

S&C

1a Deadlift 3 x 5/4/3 + 10

1b SA Alternating KB Chest press 3 x 8 r/l

2a KB Swing 2 x 90/60s

3a SA Sit up 2 x 8 r/l

3b Leg Lowers 2 x 15

3c Lying Supermans 2 x 15

 

Cond: For time:
25 Dips/pushups
15 Box Jumps 24/20
25 Pull ups/Ring Rows
15 Box Jumps
25 Weighted Sit Ups
15 Box Jumps
25 Hanging Knee Raises
15 Box Jumps

 

WL

1. Power Clean – 2RM
2. Hang Clean + Clean + Jerk – build to heaviest possible
3. Deadlift 2 x 5

 

Thursday

S&C

1a Chins 3 x 6 + 12

1b Floor Press 3 x 6 +12

2a BB Reverse Lunge 3 x 6 r/l

2b BB Jump Squats 3 x 3

 

Cond: 15min Partner AMRAP – break up reps as necessary

40 Wallballs

150 Skips

500m Wallball carry

 

Fri

S&C

1a BB Thruster 3 x 8 +16

1b Hanging Knee Raises 3 x 10

2a KB farmers Hold 1 x max

3a Eccentric Bicep Curl 3 x 8

3b Ring Tricep extensions 3 x 12

 

WL

1. Snatch Pull + hang Power snatch + Snatch - build to heaviest possible
2. Snatch Bal + 2 sec hold at bottom – 2RM

 

Cond:

500m Run
30-20-10

Goblet Squat
KB Snatch – reps split between right & left
500m Run