Over the next 6 weeks we will be following a periodized strength gains program in all of the main compound lifts such as squat, deadlift, press.
“Stronger people are harder to kill”
Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.
MOBILIZE-STABILIZE-UTILIZE
Supplementary:
Stretch of the month – Couch box stretch, 90s each leg every session!
Exercise of the Month – Resistance Band Overhead squat 30reps
August Skill – Skipping, try and get in 5mins early to get comfortable with the rope
Mobs:
Overhead shoulder work – lx ball on side of armpit, banded distractions
Ask how to perform
Strength and stability:
Single Arm KB Rows 4x10reps
Press-ups (raised) 4x10reps
Banded crab walks 2 lengths of unit
Supemans 50 reps
Tuesday
S&C
A1 Back Squat 4 x 4
A2 KB Push Press 4 x 10
B1 Sumo High Pulls 3 x 10
Cond: 4 Rounds
15 KB Swing
10 Broad jumps
Run
Wednesday
S&C
A1 Pullups 4 x 4
A2 Box Jumps (with broad jump if capable) 4 x 5
B1 Wrestlers Twists 3 x 20
Cond: 10min AMRAP
Single Arm OH Carry – 2 lengths
Chin Ups/Ring Rows – 10
S/L Squats - 8 r/l
Thursday
S&C
A1 Deadlifts 4 x 4
A2 Ring Dips/Pushups 4 x max
B1 Plate Complex 3 Rounds
Cond: 20s on/ 10s off – 4mins
Battle Ropes
Jump Lunges
Alternating Situps and Plank
Fri
S&C
A1 Push Press 4 x 4
A2 KB Stiff Leg Deadlifts
B Wall Balls 3 x 20
Cond:
Partner Sled Work
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