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admin August 18, 2014 No Comments

Workouts 18th August – 23rd August

First week of our next 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

Exercise of the Month – Resistance Band Overhead squat 30reps

August Skill – Skipping, try and get in 5mins early to get comfortable with the rope

 

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 Bulgarian Split Squats 4 x 6 r/l

A2 Landmines 4 x 16

B1 BB Jump Squats 4 x 8 – 50 % of last weeks Back Squat

B2 Side Plank crunch 4 x10 r/l

 

Cond:

KB Renegade Man Makers 10/8/6/4/2

Burpees 2/4/6/8/10

1 hill run to finish

 

Tues

S&C

A1 Strict OH Press 4 x 6 r/l

A2 Bent Over Reverse Fly 4 x 8

A3 Ring Row 4 x 8

B1 Back Squat/Front Squat 3 x 5

B2 Single Arm KB Chest Press 3 x 8 r/l

 

Cond:

5 pullups – 10 Pushups – 15 Air Squats x 4

+ 100 Skips

5 pullups – 10 Pushups – 15 Air Squats x 4

 

Wed

S&C

A1 OH Lunge 4 x 6

A2 Banded Plank Row 4 x 8 r/l

B1 KB Swing 3 x 10

B2 Box Jump 3 x 6

B3 Hanging Knee Raises 3 x10

 

Cond:

Run

 

Thurs

S&C

A1 Pullups 4 x max

A2 Ring Flys 4 x 8

A3 Pushups 4 x 8

B1 Romanian Deadlift 3 x 5

B2 Single Arm KB Row 3 x 8 r/l

 

Cond: 8min AMRAP

5 Single leg Squats r/l

15 Wallballs

5 Plate Chops r/l

 

Fri

S&C

A1 Step ups 4 x 6 r/l

A2 Weighted Plank 4 x 30s

B1 Ring Dips 10/8/6/4/2

B2 Chins 10/8/6/4/2

 

Cond:

Prowler Time!!!!!!!

 

Sat

S&C

Missed Lift/ Technique Work

Team Workout