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Workouts 15th Sept - 20th Sept
admin September 15, 2014 No Comments

Workouts 15th Sept – 20th Sept

Last week of this 6 week training cycle, for the coming weeks we will be focusing on single leg strength which will help us in improving stability and mobility when it comes to performing the big bilateral movements like squats and deadlifts which we will still be incorporating too so dont worry!
“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 prescrined 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
September Skill/exercise – everyone should accumulate at least 60 pullups over the duration of the week
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 RFESS 4 x 6r/l
A2 Spidey Plank 4 x 12
B1 Wrestlers Twists 3 x 6 r/l
B2 Hanging Knee/Straight Leg Raises 3 x 12

Cond:
200/400m run
3 rounds: 5 Pullups – 10pushups – 15 squats
200/400m run
3 rounds: 5 Pullups – 10pushups – 15 squats
200/400m run

Tuesday
S&C
A1 OH Press 4 x 6
A2 Ring Reverse Fly 4 x 10
B1 Back/Front Squat 3 x 5
B2 Lat Raises 3 x 10
B3 Band Pullaparts 3 x 15

Cond:
KB Complex 6/5/4/3/2/1 of each
RDL
BO Row
Push Press
Lunges
Jump Squats

Wed
S&C
A1 OH Lunge 4 x 6 r/l
A2 Ring Shoulder Walkouts 4 x 3
B1 KB Swing 3 x 10
B2 Box Jump 3 x 5
B3 Weighted Crunch 3 x 12

Cond:
HILL RUNS!!!!!!!!!!

Thursday
S&C
A1 Pullups 4 x max
A2 Split Stance Jammer Press 4 x 8 r/l
B1 RDL 3 x 5
B2 Ring Dips 3 x max

Cond:
Circuit Training

Fri
S&C
A1 Step Ups 4 x 6 r/l
A2 Ring Glute Bridges 4 x 10
A3 Ring Body saws 4 x 10
B1 Ring Curls 3 x 10
B2 Bar Skull Crushers 3 x10

Cond:
Last of this Fri challenge…..

Sat
S&C
Missed Lift/Technique Work
Partner/Team Workout