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
We are also going to learn over the coming weeks how to perform the hang power clean, this exercise will allow us safely take the bar from ground to shoulder height in the most effective way.
Mon
S&C
A1. Back squat 3x 10
A2. SA KB Chest press 3 X 8 R/L
B. Bulgarian Split Squat 3 x 8 each leg
Metcon
Ring Pullups 20 – 15 – hill run - 10
Goblet Squats 20 – 15 – hill run - 10
Tuesday
3 position isometric pull-ups warm-up
S&C
A1. Pull-ups 3 x 10 (level: full, banded, ring rows)
A2. Jammer Press 3 x 8 R/L
B. KB Clean (practice) 3 x 10 r/l
Metcon
Single arm KB Swing r/l 12-10.....2
Box Over Burpees 12-10.....2
Wed
S&C
A1. Deadlift 3 x 10
A2. Depth Jumps 3 x 5
B. OHS Practice
Metcon
100 pressups – 200m run every time you break in pressups
Thursday
S&C
A1. Push Press 3 x 10
A2. BB/KB Bent Over row 3 x 8
2 Rounds
B1. Ring Dips max
B2. Ring Pullups max
B3. Ring Overhead Squat
Metcon
Circuit: R1=60sec. R2=50sec. R3= 40s
Battling Ropes
OH KB Swing
Sit-ups
Hand Release Pressups
Fri
S&C
A1. Front Squat 3 x 10
A2. Stiff leg deadlift 3 x 8
B. Turk Get up Build to 3RM
Metcon 3 rounds
Sled Pulls 1min/50s/40s
Shuttle run 1 min/50s/40s
KB Sumo pulls 1min/50s/40s
Sat
Missed Lift/technique work
Team workout
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