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Workouts 23rd - 28th Feb
admin February 23, 2015 No Comments

Workouts 23rd – 28th Feb

For the next 6 week training period we will be alternating week by week between higher-volume training – higher reps, to lower volume training – heavier weights. The idea is that by alternating the emphasis every week, you prevent the body from stagnating and falling into a rut. The stimulus changes, so you keep progress going longer.

 

Also, there will be a focus on progressing people’s proficiency with the Kettlebells.

 

This will be in conjunction with trying to develop better body awareness and control through the implementation of a gymnastics and bodyweight movement training day on a Wed. Handstand training, Olympic rings training and general messing about with movement will be on the cards while trying to progress bodyweight pushing and pulling strength.

 

 

Mon

S&C

A1 Squat 4 x 2

A2 Dead Stop Jumps 4 x 5

B1 Ring Front Reach Pushup 3 x 8

B2 Pull Up negatives 3 x 5 – 5s lower

C1 Double KB Clean & Press 3 x 6

 

Cond:

20 Wallballs

OH Wallball Lunge

10 SL Hanging Knee Raises

OH Wallball Lunge

15 Wallballs

OH Wallball Lunge

10 SL Hanging Knee Raises

OH Wallball Lunge

10 Wallballs

OH Wallball Lunge

10 SL Hanging Knee Raises

OH Wallball Lunge

5 Wallballs

OH Wallball Lunge

10 SL Hanging Knee Raises

OH Wallball Lunge

 

Tuesday

S&C

A1 Bent Over BB Row 4 x 10

A2 Half Kneeling Alternating Press 4 x 16

A3 Hand Side Plank 4 x 20s r/l

B1 SA OH KB Split Squat 3 x 6

 

Cond:

3 mins

4 pushup

6 Box Over Burpees

8 KB Swings

Rest 2 mins

2 mins

4 pushup

6 Box Over Burpees

8 KB Swings

Rest 1 min

1 min

4 pushup

6 Box Over Burpees

8 KB Swings

Rest 30s

30s

4 pushup

6 Box Over Burpees

 

 

Wed

S&C

Gymnastics

- 10min Turkish Get Up Warm –up

- Movement training

- Ring Work

- 10min Handstand Work

 

Cond:

10mins EMOTM (every min on the min)

5 pushups

10 rows

15 squats

- Max Effort burpees in remaining time after the even mins…0,2,4….

 

Thursday

S&C

A1 Behind the Neck Push Press 4 x 10

A2 Chins/Assisted Bar Pullups 4 x 5 (8 if assisted)

A3 Weighted Pullovers 4 x 8

B1 Plate/BB OH Lunge/OH Squat 3 x 8

 

Cond:

Circuits / Missed Conditioning

 

Fri

S&C

A1 Deadlifts 4 x 2

A2 Pistol progressions 4 x 8

B1 Unassisted SA KB Row 3 x 8r/l

B2 L sit Progressions 3 x 20s

B3 Box Glute Bridges 3 x 12

 

Cond:

KB Man Makers 8/6/4/2

Skipping 100/75/50/25