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 Pull-ups 4 x 8
A2 Alternating Standing S/A Press 4 x 8 r/l
A3 Ring Glute Bridge 4 x 12
B1 Hang Clean Complex 3 x 3
Cond:
3 rounds
30 Lunges
20 Sit-ups
10 Push Press
Tuesday
S&C
A1 Back Squat 4 x 4
A2 KB Windmill 4 x 5 r/l
B1 Back Squat/Front Squat 1 x 20
C1 Ring Push-up/Fly Combo 3 x 8
C2 Sit-up 3 x 15
Cond:
3 mins x 2/3
4 Push-ups
6 Box Over Burpees
8 KB Swings
Wed
S&C
A1 Split Jerk 4 x 8
A2 S/A Row 4 x 10
A3 Feet Elevated Push-up Plank 4 x 45s
B1 Elevated Hip Thrust 3 x 10
B2 S/L Box Jump 3 x 5
Cond:
7 min AMRAP:
5 Ring Rows/Pull-ups/Chins
10 Wallballs
10 Box Jumps
+
3 min AMRAP:
10 Sit-up + Twist
10 Leg Raises
Thursday
S&C
A1 Step-up 4 x 6 r/l
A2 Hanging Oblique Crunch 4 x 16
A3 Banded Push-up 4 x 8
B1 Hang Clean/Hang Clean Complex 5 x 4
Cond:
EMOTM for 8 mins:
3 Squats
10 Jump lunges
3 Hanging Knee Raises
Fri
S&C
A1 BB Bent Over Row 4 x 8
A2 BB Floor Press 4 x 8
A3 Alternating Elbow Plank 4 x max
B1 Front Squat/Back Squat 3 x 10
Cond:
Hand Release Push-ups 20-15-10-5
KB RDL 20-15-10-5
100/50 Skips after each round
Sat
S&C
Missed lift/ Technique Work
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