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admin July 14, 2014 No Comments

Workouts 14th July – 19th July

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