Week 5.
These 6 weeks will be focused around drop sets. Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps. A brilliant way of building work capacity and strength whilst. We will also be following 5/4/3 rep scheme for major lower body lifts so the aim here is to increase weight each set while the reps drop.
Warm-ups for next 6 weeks will also focus around improving and progressing both push -/pull-up strength in addition to overhead squat technique.
We will also have an option of a weightlifting group for those that want to continue with them of which we hope a few will. However, if you decide to do this you cannot just cherry pick the clean and neglect the snatch, if you’re in weightlifting then you’re doing both!
Monday
S&C
1a Deadlift 3 x 5/4/3 + 10
1b KB Chest press 3 x 8
2a KB Swing 2 x 90/60s
3a Spidey plank 2 x 6 r/l
3b Landmines 2 x 6 r/l
3c Hollow hold 2 x 30s
WL
Power Clean – 2RM
Hang Clean + Clean + Jerk – build to heaviest possible
Deadlift 2 x 5
Cond: 4 Rounds
15 Plate GTOH
1 OH Lunge
2 length bear crawl
Tuesday
S&C
1a Chins 3 x 6 + 12
1b Floor Press 3 x 6 +12
2a RFESS 3 x 6 r/l
2b KB Jump squats 3 x 3
Circuit: 50s on/ 10 off (2 rounds)
Ropes
Sit-up
Goblet squat
Bar hang
Burpee
Wednesday
S&C
1a Squat 3 x 5/4/3 + 10
1b KB Good morning 3 x 8
2a Alt Ring fly to push up 3 x 10
2b SA KB Carry 3 x 2l
2c Side plank crunch 3 x 10 r/l
Cond: 10mins Ascending ladder
Hand Release Pushups
Wallballs
Sit Ups
Jump Lunge
Thursday
S&C
1a Strict Press 3 x 6 +12
1b Pause negative pull-ups 3 x 6
2a Walking KB Lunge 3 x 2 l
2b KB Windmills 3 x 6 r/l
3a Max Weighted Plank 1 x max 10/20kg
Cond:
8 AMRAP
8 BB Push Press
8 Squats
8 Jump Squats
8 Sit Ups
Fri
S&C
1a BB Thruster 3 x 6+12
1b S/A sit up 3 x 6 r/l
2a KB farmers Hold 1 x max
3a Bicep Curls 3 x 21's
3b Ring tricep extensions 3 x 12
WL
Snatch Pull + hang Power snatch + Snatch - build to heaviest possible
Snatch Bal + 2 sec hold at bottom – 2RM
Cond: Hill runs
No comments.