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Workouts 3rd - 8th Nov
admin November 2, 2014 No Comments

Workouts 3rd – 8th Nov

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