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Workouts 29th June - 4th July
admin June 28, 2015 No Comments

Workouts 29th June – 4th July

Week 2!!

New 6 week cycle will start incorporating some more weightlifting techniques such as Olympic clean and snatch and some of their variations. This is a brilliant opportunity to add more exercises to what you already know which will also make you more powerful and also improve your body’s movement capabilities. They do come with a caveat of requiring patience however, but for 99% of members they will grow to be an exercise you relish as they are great total body movement and are the natural progression of functional movement, which DTF is all about.

 

Rep scheme for the big movements will follow the following rep scheme – week 1/2/3 will be 6/4/2 reps & weeks 4/5/6 will be 6/4/2. This will allow you retest your strength gains every 3 weeks

 

Mon

S&C

Dowel Clean Progression warm-up

1a Power Clean + Front Squat 3 x 5

2a Bent Over Row 3 x 8

2b Half Kneeling KB Press 3 x 8

2c Shoulder Tap 3 x 16

 

Cond: Circuit 40/20

Slams

Ring Jacknifes

Ring rows

Ropes

Plank

Squats

Plank Walkout

Ball Pick and toss

KB Swings

Hollow Hold

 

Tuesday

S&C

1a Pause Back Squat + Squat 3 x 6 (2 pause + 4 normal)

1b Ring Fly 3 x 8

1c Isometric Chin hold 3 x 2 x15s at top of movement

2a KB Snatch 3 x 15

2b Box Jumps 3 x 3

3a Side Plank 1 x 1:00 r/l

 

Cond: 4 Rounds

15 Double KB Swing

4 KB Man Makers

 

Wed

S&C

Turkish get up W-Up

1a KB RFESS 3 x 6 r/l

1b Plate Good Mornings 3 x 8

2a Alternating SA KB Clean 3 x 6 r/l

2b Inchworm 3 x 6

2c KB Swing 3 x 15

2d Handstand Hold/Feet Elevated ring Plank 3 x 30s

 

Cond: 2.2km runs – rest 60s between each

800m run

200mrun

200m run

200m run

800m run

 

 

Thurs

S&C

Dowel Snatch Progression warm-up

1a Snatch Pull + Power Snatch 3 x 5

2a Strict press 3 x 8

2b Ring Row w/ holds 3 x 8 (2 -3 sec pause at top of each)

2c Ring Jacknife oblique crunch 3 x 8 r/l

 

Cond:

40-30-20

Squats

20-15-10

Double KB Clean & Press

- 5 burpees between rounds

 

Fri

S&C

1a Sumo Deadlift 3 x 4

1b Ring Dips + hold 3 x 8 + 10-15s

1c Negative Pullups 3 x 5 – 3 sec lower

2a BB Bicep curl 3 x 10 varied grip width (Wide/Shoulder width/Narrow)

2b Ring Tricep Extensions 3 x 15

 

Cond: 10min AMRAP

Wallballs

200m run

- start on 5 Wallballs and every time you return from run add extra 5 wallballs