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Workouts 2nd Feb - 7th Feb
admin February 1, 2015 No Comments

Workouts 2nd Feb – 7th Feb

Over the next 6 weeks we will be focusing more on one of the BIG Compound Lifts – THE DEADLIFT. This will be in conjunction with introducing a Fat Loss or Performance day every Wednesday. Each of you will prioritize whether Fat Loss or Performance Gains are your number one goal and will follow varied programmes accordingly for that day.

 

We would also highly encourage you to do the following in order to track your progress regardless of your goal. 1. Take a picture from a few angles, 2. Come in a few mins early and let us take a few girth measurements along with weight and finally, 3. Keep a food diary for 3 days so we can offer nutritional guidance in order to maximize your training efforts.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary Exercises: Make sure and start getting strict on your mobility/flexibility work. This involves coming only 5-10 minutes before a class and getting your prescribed work done. In order for you to progress you need to have the necessary mobility to get into more demanding positions which will ensure your constant physical evolution.

 

Mon

S&C

A1 Conventional Deadlift 4 x 3

A2 KB Clean & Press 4 x 6

Core:

B1 Weighted Plank 3 x 30-45s

B2 Partner Wipers 3 x 8 r/l

B3 SL Glute Bridge 3 x 8 r/l

 

Cond:

20/30 Wallballs

4Rounds:

15 Kb Swing

5/8 Box Jumps

5 Chins/8 Rows

20/30 Wallballs

 

 

Tuesday

S&C

A1 Strict OH Press 4 x 5

A2 Plate Around the worlds 4 x 10 r/l

A3 BB Bent Over Row 4 x 8

B1 BB Reverse Lunge 1min on/off

 

Cond: 4 Rounds

Max effort Unbroken KB Thrusters – 1min

Max effort Unbroken Hanging Knee raises – 1min

- rest for remaining time left in minute

 

 

 

Wed

S&C – Fat Loss                                                                                                   S&C – Weightlifting

A1 Back Squat 4 x 5/10

A2 Box jumps 4 x 10

A3 (Hindu/Banded/Weighted) Pushups 4 x 10

B1 RDL 3 x 6

B2 V Sits 3 x 12

 

Cond: Tabata 3 mins each:

Pushups + Ring Rows

Jump lunges + Squats

Knee to elbow crunch + Russian Twists

 

Thursday

S&C

A1 Pullups 4 x 4

A2 KB Pullovers 4 x 8

A3 Kneeling KB OH Press 4 x 8

B1 KB Step-ups 3 x 6 r/l

C1 Isometric Chin Hold 1 x max

 

Circuit: 40s/20s

Ropes

Ring mountain Climbers

Skipping

Jump Lunges

Ring Rows

Ring Pushups

 

Fri

S&C

A1 Sumo Deadlift 4 x 4

A2 SA Ring Row 4 x 8

A3 Childs Pose 4 x 15 s each direction

Core:

B1 Turkish get Ups – 10mins to get a 3RM

 

Cond: 3 Rounds – start every round with 50/100 skips

5 Burpees

10 Wallballs

20 Pushups

30 Sit Ups