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admin August 11, 2014 No Comments

Workouts 11th August – 16th August

Last week of our first 6 week block 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:

Check the board for your individually prescribed supplementary exercises along with the exercises that are prescribed for everyone.

Ask how to perform if unsure of any.

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

August Skill – Skipping, try and get in 5mins early to get comfortable with the rope

 

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 3

A2 Push Pulls 4 x 8

B KB SA Thruster 3 x 8 r/l

 

Cond: 20-15-10-5

Ring Pushups

Ring Squat Jumps

Ball Slams w/rotation

 

Tuesday

S&C

A1 Pullups 4 x 3

A2 Reverse Lunge and Press 4 x 8r/l

 

Cond:

50/100 Skipping buy in

5 Rounds: 10 Squats

5 Push ups

10 Sit Ups

30 KB Swings

5 Rounds: 10 Squats

5 Push ups

10 Sit Ups

50/100 Skipping buy out

 

Wed

S&C

A1 Deadlifts 4 x 3

A2 Ring Dips 4 x 10

B Floor Press 4 x 8

 

2 Rounds: 12 Sit ups & Twists

10 Leg Raises

10 Windmills r/l

+ Tabata Wall Balls

 

Thursday

S&C

A1 SA KB Half Kneeling OH Press 4 x 5 r/l

A2 Cossack Squat 4 x 8r/l

A3 Band Pullaparts 4 x 12

B BB Hip Thrusts 4 x 8

 

Cond:

Run

 

Fri

S&C

A1 Front Squats 4 x 3

A2 Ring Holds 4 x max

B Bar Hangs 2 x max

 

Cond:

SLED WORK!!!!!!!

 

Sat

S&C

Missed lift/Technique Work

Partner Workout