Week 2.

These 6 weeks will be focused around drop sets. Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps. A brilliant way of building work capacity and strength whilst. We will also be following 5/4/3 rep scheme for major lower body lifts so the aim here is to increase weight each set while the reps drop.

 

Warm-ups for next 6 weeks will also focus around improving and progressing both push -/pull-up strength in addition to overhead squat technique.

 

We will also have an option of a weightlifting group for those that want to continue with them of which we hope a few will. However, if you decide to do this you cannot just cherry pick the clean and neglect the snatch, if you’re in weightlifting then you’re doing both!

 

Mon

S&C

1a Deadlift 3 x 5/4/3 + 10

1b SA Ring Row 3 x 8 r/l

2a KB Swing 2 x 90/60s

3a Weighted Knee-Elbows 2 x 15 r/l

3b SL Alternating Leg Lowers 2 x 15

3c Weighted Birddog 2 x 8 r/l

 

WL

1. Power Clean – 2RM
2. Hang Clean + Clean + Jerk – build to heaviest possible
3. Deadlift 2 x 5

 

Cond: 10min AMRAP

5...10...15...20........

Wallballs

Sit Ups

Box Jumps

 

Tuesday

S&C

1a Chins 3 x 6 + 12

1b Floor Press 3 x 6 +12

2a BB Lunge 3 x 6 r/l

2b Weighted Broad Jump 3 x 3

 

Cond:

1 Hill run

20 KB Pushups

20 Situps

 

1 Hill Run

20 KB Front Squats

20 Russian Twists

 

1 Hill Run

20 KB Pulls

20 Spiderman Planks

 

 

Wed

S&C

1a Squat 3 x 5/4/3 + 10

1b SL RDL 3 x 8 r/l

2a Ring Chest Fly 3 x 10

2b SA KB Carry 3 x 2 lengths

2c Push up Knee-Elbow Plank 3 x 8 r/l

 

Cond: EMOTM 10

Even mins – 10 Wallballs + 10 Hanging Knee Raises

Odd mins – Skipping

 

Thursday

S&C

1a KB Strict Press 3 x 6 + 12

1b BB BO Row 3 x 6 + 12

2a KB Split Squats 3 x 6 r/l

2b Plate Around the worlds 3 x 16

3a Max Weighted Plank 1 x max 10/20kg

 

Cond: Partner

20 Bear Crawls – complete these first

Then 3 Rounds:

20 Slams – you go i go

20 Ring Rows – each

 

Fri

S&C

1a BB Thruster 3 x 8 +16

1b Standing rollouts 3 x 8

2a KB farmers Hold 1 x max

3a Bicep Curl 21’s 3 x 8

3b Plate Tricep Extensions 3 x 12

 

WL

1. Snatch Pull + hang Power snatch + Snatch - build to heaviest possible
2. Snatch Bal + 2 sec hold at bottom – 2RM

 

Cond:

50 Goblet Lunges (use same weight as will swing)

40 Kettlebell Swings
30 Ring Rows

20 Burpees

10 Elbow-Hand Plank

1 Hill Run