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Workouts 3rd May - 7th May
admin May 2, 2016 No Comments

Workouts 3rd May – 7th May

Week 4 – Cycle 15

 

For the following 6 weeks we are going to be trying to further develop our strength levels by implementing a rep scheme of 3/3/3 @90% 3RM + drop set of 10 for all main lifts. This will hopefully result in everyone improving the 3RM scores achieved during the test week just gone.

 

2 days during the week will be more focused on building upper body strength by utilizing a 10min upper body circuit. We will be keeping these upper body circuits the same over the 6 weeks, meaning you will be able to gauge strength improvements by the number of rounds and reps you are able to complete.

 

We will also be including 2 days with longer conditioning pieces along with running hills at least once a week to help improve people’s cardiovascular fitness

 

As always we will be working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc throughout our programming.

 

Tues

S&C

1a Squat 3 x 3 @90% 3RM + drop set of 10

1b SL RDL 3 x 8

 

Upper Body Circuit – 10mins:

Pushups x 10

Ring Rows x 10

Bicep curls x 10

SA Split Stance OH Press x 10 r/l

Band Pullaparts x 10

 

Cond:

Start with 15 Burpee

6 Rounds:

5 Pushups

10 KB Swings

15 Squats

Finish with 15 Burpees

 

Wed

S&C

1a Floor Press 3 x 3 @90% 3RM + drop set of 10

1b Chins 3 x 5

2a Partner Twist Throws 3 x 10 r/l

2b Deadbugs 3 x 20

 

Cond: 3 Rounds

1 Hill Run

10 Plate GTOH

10 Pushups

5 Chins/10 Ring Rows

 

 

Thursday

S&C

1a Deadlift 3 x 3 @90% 3RM + drop set of 10

1b KB Swing 3 x 15

 

Upper Body Circuit – 10mins:

Ring Chest Flys x 10

BO Row x 10

Banded Front Raises x 10

SA KB Row x 10 r/l

 

Cond: 3 Rounds 10-10-10

SA KB Hugh Pulls r/l

SA KB Thrusters r/l

Squat Jumps

Sit Ups

 

Fri

S&C

1a Strict Press 3 x 3 @90% 3RM + drop set of 10

1b KB Bent Over Rows 3 x 8

 

2a Weighted Planks 3 x 30s

2b SA KB Hold 3 x 30s r/l

 

Cond: Cycle through 5 Rounds – R1=40s on/20s off, R2=30s on/30s off, R3=20s on/40s off, R4=40s on/20s off, R5=20s on/40s off

Slam Ball

Bear Crawls

Jump Squats