Adam-083 1367742/Colin-(085) 142 2906 dtfitnessandperformance@gmail.com
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19AprNo Comments
Workouts 20th April - 25th April
admin April 19, 2015 No Comments

Workouts 20th April – 25th April

Week 4 of 6 week training cycle where our strength work will be following a linear progression. In other words, reps will be staying at 5/8 for the duration of the 6 weeks and you will be trying to add a little bit of weight every week where possible. Myself and Colin will decide whether you will be doing the 5/8 reps depending on your level, training history and goals.

 

This will be in conjunction with still trying to keep on top of the progressions a lot of people have made in their bodyweight/gymnastic training and overall movement.

 

We will also be programming longer conditioning workouts on the Tues & Thurs classes along with trying to get outdoors as much as possible on Fridays especially (prowler/sleds/sprints etc).

 

Mon

S&C

A1 Back squat 4 x 5/8

A2 KB Good Morning 4 x 5

A3 Plate Around the Worlds 4 x 8

B1 Push Press Press 3 x 5/8

B2 Ring Rows 3 x max/15

 

Cond: 10min AMRAP

20 Skips

2 Pushups

2 Lunges

2 KB Swings

20 Skips

4 Pushups

4 Lunges

4 KB Swings

 

Tuesday

S&C

A1 Floor Press 4 x 5/8

A2 KB Row 4 x 5/8

A3 SA KB Swing 4 x 8 r/l

B1 Ring Plank Feet Elevated 2 x 45-60s

B2 Glute Bridge 2 x 12

 

Cond:

5 Rounds

5 Chins/Ring rows

10 Pushups

15 Situps

20 Squats

200m run

10 Plate GTOH after every run

 

Wed

S&C

A1 BB Step Ups 4 x 5/8

A2 Box Jump 4 x 5

Bodyweight circuit:

B1 Dips/Ring Pushups 2 x 8

B3 Ring Body Saws 3 x 10

B3 L-Sits 2 x 20-30s

B4 Slams 2 x 8

 

Cond: 5 Rounds

5 KB Clean & Press right

8 Wallballs

5 KB Clean & Press left

8 Wallballs

10 Hanging Knee Raises

 

Thursday

S&C

A1 Pullup 4 x 5/8

A2 KB Chest Press 4 x 5/8

A3 Pistols 4 x 5

B1 Landmines 2 x 20

 

Cond: Partner Workout
3 rounds
50 box jumps (You go I go)
10 in unison burpees
50 kb swings (25 each)
10 Twist Throws r /l

 

Fri

S&C

A1 Deadlift 4 x 5/8

A2 Inchworm + Press 4 x 6

A3 Farmers hold 4 x 30s

B1 Pause Front Squats 3 x 5/8

 

Cond:

Shuttle runs – 30s on / 45s off x 6

 

Sat 

S&C

Missed lift

Conditioning