Adam-083 1367742/Colin-(085) 142 2906 dtfitnessandperformance@gmail.com
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Workouts 13th April - 18th April
admin April 12, 2015 No Comments

Workouts 13th April – 18th April

Week 3 of 6 week training cycle where our strength work will be following a linear progression. In other words, reps will be staying at 5/8 for the duration of the 6 weeks and you will be trying to add a little bit of weight every week where possible. Myself and Colin will decide whether you will be doing the 5/8 reps depending on your level, training history and goals.

 

This will be in conjunction with still trying to keep on top of the progressions a lot of people have made in their bodyweight/gymnastic training and overall movement.

 

We will also be programming longer conditioning workouts on the Tues & Thurs classes along with trying to get outdoors as much as possible on Fridays especially (prowler/sleds/sprints etc).

 

Mon

S&C

A1 Back squat 4 x 5/8

A2 KB SL RDL 4 x 8 r/l

A3 Plate Chop 4 x 8 r/l

B1 Strict OH Press 3 x 5/8

B2 Chins 3 x 5/8

 

Cond: 10 mins Descending Ladder

20-18-16-14………2

Wallballs

Ring Rows

Jump Lunge

Knees – Elbows

 

Tuesday

S&C

A1 Floor Press 4 x 5/8

A2 KB Pullover 4 x 8

A3 Slamballs 4 x 8

B1 Mountain Climbers 2 x 20

B2 SA KB Carry 2 x 2

 

Cond: 5 Rounds

Rounds 1/3/5 = 200m run

Rounds 2/4 = 400m run

With 10 Box Jumps & 10 KB Swings after every run

 

Wed

S&C

A1 Rear Foot Elevated Splits Squats 4 x 5/8

A2 KB Clean & Press 4 x 5/8

Bodyweight circuit:

B1 Ring Archer Pushup 2 x 8

B2 Cossack Squat 2 x 10

B3 Rollouts 2 x 8

B4 Bear Crawl

 

Cond:

100 Skipping

30 KB Front Racked Lunges

5 KB Thrusters

100 Skipping

20 KB Front Racked Lunges

5 KB Thrusters

100 Skipping

10 KB Front Racked Lunges

5 KB Thrusters

 

Thursday

S&C

A1 Pullup 4 x 5/8

A2 Seated KB Press 4 x 5/8

A3 Pistols 4 x 5

B1 Weighted Russian Twists 2 x 20

 

Cond: 3 Rounds

1 min Ropes

1 min Slams

1 min Burpees

1 min Rest

 

Fri

S&C

A1 Deadlift 4 x 5/8

A2 KB Swing 4 x 10

A3 SA Situp 4 x 6 r/l

B1 Pause Front Squats 3 x 5/8

 

Cond:

Hill Runs