Over the next 6 weeks we will be focusing more on upper body push and pulling strength. This will be in conjunction with introducing more powerful movements including the hang clean and split jerk. We will continue to work on our squat, introducing the front squat, as well as maintenance of single leg strength.
“Stronger people are harder to kill”
MOBILIZE-STABILIZE-UTILIZE
Supplementary: 30 reps of the chosen exercise per session, before, during or after
Mon – Good mornings
Tues – Leg Lowers
Wed – Bird dogs
Thurs – Glute bridges
Fri – Back Raises
Mobs:
Lat stretch – banded stretch, lx ball on side of armpit
Ask how to perform
Strength and stability:
If you haven’t a strict pullup yet, try to accumulate at least 20 ring rows/banded pull-ups.
If you haven’t a strict pushup yet, try to accumulate at least 20 box pushups per session.
Mon
S&C
A1 Pullups 4 x 8
A2 Jammer Press 4 x 8 r/l
A3 SL RDL 4 x 8 r/l
B1 High Hang Clean 5 x 5
Cond: BB Complex – 5 Rounds
6 Hang Cleans
6 Push Press
6 Lunges
10 Situps
Tuesday
S&C
A1 Back Squat 4 x 4
A2 Half kneeling Plate Chop 4 x 8 r/l
B1 20 Rep max Back Squat
C1 SA KB Chest Press 3 x 8
C2 Max Ring Holds 3 x max
Cond:
15-12-9-6-3
KB Swings
Goblet Squats
Sit Ups
+ 5 Pullups after each round
Wed
S&C
A1 Push Press 4 x 6
A2 SA Ring Row 4 x 8
A3 KB Pullover 4 x 12
B1 BB Hip Thrusts 3 x 10
B2 3RM Box Jump 3 x 3
Cond: 2 x 3min AMRAP
5 KB Thrusters
5 Burpee Long Jumps
90s skip between rounds
Thurs
S&C
A1 Split Leg Squats 4 x 6 r/l
A2 PuPu 4 x 6 r/l
A3 Weighted Russian Twists 4 x 16
B1 Hang Clean 5 x 5
Cond: 4 Rounds
10 KB Push Press
2 lengths Lunges
10 Box Jumps
Fri
S&C
A1 Chins 4 x 5 (weighted if possible)
A2 Pushups 4 x max
A3 Farmers carries 4 x 2 lengths
B1 Back Squat 3 x 10
Cond: Circuit 40s/20s
Ropes
Ring Plank
KB Pulls
Ball Pick and toss
KB Press
Jump Lunges
Sat
S&C
Missed Lift/Technique work
Conditioning
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