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Workouts 8th Sept- 13th Sept
admin September 8, 2014 No Comments

Workouts 8th Sept- 13th Sept

Week 5 of our  6 week training cycle, where we are focusing on single leg strength which will help us in improving stability and mobility when it comes to performing the big bilateral movements like squats and deadlifts which we will still be incorporating too so dont worry!

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.



Check the board for your individually prescribed supplementary exercises along with the exercises that are prescrined for everyone.

Ask how to perform if unsure of any.

Everyone should complete at least 60 Pullups throughout the week on top of thos already programmed.



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




A1 Bulgarian Split Squats 4 x 6r/l

A2 Half Kneeling Bar Rotations 4 x 8 r/l

B1 Seated Box Jumps 3 x 5

B2 Single Arm OH KB Carries 3 x 2 lengths r/l

B3 Weighted Floor Knee-Elbows 3 x 15


Cond: 2 Rounds/ 3mins each

10 Heavy Swings

Max Effort Chins

Finish remaining time with burpees

- rest 90s & repeat




A1 Strict OH Press 4 x 6 r/l

A2 Single Arm KB Row 4 x 8 r/l

A3 Weighted Glute Bridges 4 x 8.25 reps

B1 Back Squat / Front Squat 3 x 5

B2 Single Arm Ball Press Ups 3 x 8 r/l



TYRE FLIPS & PROWLER – Ugghhhhhhhhhhhhhhhh!




A1 OH Lunge 4 x 6 r/l

A2 Partner Leg Throws 4 x 12

B1 Heavy KB Swing/KB Clean & Jerk 3 x 10

B2 KB Thruster 3 x 10


Circuit: 40s on/20s off

Battle Ropes


Hand Release Pressups


Burpee Ball Slam




A1 Pullups 4 x max

A2 Heavy Banded Pushups 4 x 8

A3 Ring Flys 4 x 10

B1 Romanian Deadlift 3 x 5

B2 Bear Crawls 3 x 2 lengths



75/100 Pressups – 200m every run every break




A1 Step Ups 4 x 6 r/l

A2 Feet Up Weighted Push Up Plank 4 x 45s

B1 OH Squat Practice

C1 Bicep Curls 4 x 10

C2 Tricep Extensions 4 x 10



Friday Challenge




Missed Lift/Technique Work

Partner/Team Conditioning