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 (Weighted) Pushups 4 x 8 or max
A3 S/L Glute Bridge 4 x 10 r/l
B1 BEAR Complex 4 x 3
Cond:
Tabata Burpee
+
Core circuit - 3 Rounds:
5 SA Sit r/l
10 Russian Twists
20 KB Swings
Tuesday
S&C
A1 Back Squat 4 x 4
A2 Plate Around the Worlds 4 x 6 r/l
B1 Back Squat 20 rep max
C1 Seated KB OH Press 3 x 10
C2 KB Pullover 3 x 12
Cond:
KB Complex: Single arm
2 Rounds:
5 swings right
5 Push Press right
5 Front squat right
5 swings left
5 Push Press left
5 Front squat left
+ 20 Box Jump after round 2
+2Rounds again
Wed
S&C
A1 Push Press 4 x 6
A2 Bent Over Reverse Fly 4 x 8
A3 Band Pullaparts 4 x 12
B1 BB Hip Thrusts 3 x 10
B2 Box Jump 3 x 3
Cond: 5 Rounds
10 Goblet Squat
10 Push Up
5 Pullup/chins or 8 ring rows
+
100/80/60/40/20 Skips
Thursday
S&C
A1 Jammer Reverse Lunge and Press 4 x 6 r/l
A2 Landmine 4 x 16
B1 2min Plank (Weighted if possible)
B2 90s Glute Bridge
C1 Hang Clean
Cond: 3 Rounds 40s on/20s off
Ropes
Ring Plank
Jump Lunge
Friday
S&C
A1 Chins 4 x 5
A2 Inchworm with Pressup 4 x half length
A3 SA Farmers hold 4 x 30s r/l
B1 Back Squat 3 x 10
Cond: Ascending ladder – 8mins
Hand release Pushups
Wallballs
Hanging Knee Raises
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