Over the next 6 weeks we will be focusing more on upper body push and pulling strength. This will be in conjunction with introducing more powerful movements including the hang clean and split jerk. We will continue to work on our squat, introducing the front squat, as well as maintenance of single leg strength.
“Stronger people are harder to kill”
MOBILIZE-STABILIZE-UTILIZE
Supplementary: 30 reps of the chosen exercise per session, before, during or after
Mon – Good mornings
Tues – Leg Lowers
Wed – Bird dogs
Thurs – Glute bridges
Fri – Back Raises
Mobs:
Lat stretch – banded stretch, lx ball on side of armpit
Ask how to perform
Strength and stability:
If you haven’t a strict pullup yet, try to accumulate at least 20 ring rows/banded pull-ups.
If you haven’t a strict pushup yet, try to accumulate at least 20 box pushups per session.
Mon
S&C
A1 Pullups 4 x 8
A2 KB Chest press 4 x 10
A3 SL Deadlift 4 x 8 r/l
B1 Mid Thigh Hang Clean 5 x 5
Cond:
15 Pullups/30 Ring Rows
5Rounds: 5 Pushups
10 KB Swings
15 Pullups/30 Ring Rows
Tuesday
S&C
A1 Back Squat 4 x 4
A2 Rotating Plank 4 x 10 r/l
B1 Back Squat 20 rep max
C1 Kneeling SA OH Press 3 x 8r/l
C2 Bent Over SA Row 3 x 8 r/l
Cond: Partner Workout
100/150 Wall balls
- Partner bar hang while other partner works.
- Only do wallballs while other person hangs.
- Every break in wallballs or bar hang = 1 burpee.
Wednesday
S&C
A1 Push Press 4 x 6
A2 Overhand Grip Ring Row 4 x 10
A3 Partner Band Rows 4 x 8 r/l
B1 Hip Thrusts 3 x 10
B2 Box Jump 3RM
Cond: 3 Rounds. 50s on/10s off, 45s on/15s off, 40s on/20s off
Ropes
Box Jumps
Weighted Crunch
Thursday
S&C
A1 OH KB Walking Lunge 4 x 12
A2 Twist & Press 4 x 8
A3 Alternating Ball Pressup 4 x 6
B1 Mid Thigh Hang Clean 5 x 5
Cond:
30 Wallballs
20 Spiderman Plank
10 Burpee Squat Jumps
5 Chins
10 Burpee Squat Jumps
20 Spiderman Planks
30 Wallballs
Friday
S&C
A1 Chins 4 x 5
A2 Resisted Bear Crawl 4 x 2 lengths
A3 Side Plank Crunch 4 x 10
B1 Back Squat 3 x 10
Cond:
Tabata Mountain Climbers + Box Jumps
+
4min Core AMRAP
5 Hanging Knee Raises
10 Knee to Elbow Crunches
10 Glute Bridges
Saturday
S&C
Missed Lift/Technique Work
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