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 KB Good Morning 4 x 12
B1 Bear Complex 4 x 3 (Increase weight from last week)
Cond:
Ascending Descending ladder with skip buy in and out
75/150 skips
Box Jump 2-4-6-8-10
PuPus 10-8-6-4-2
75/150 Skips
Tuesday
S&C
A1 Squat 4 x 4
A2 Russian Twist Throws 4 x 10 r/l
B1 Back squat 20RM
C1 SA Ball Pushup 3 x 8 r/l
C2 Upright Row (Clean Grip) 3 x 10
Cond:
Tabata 3 mins each:
Ropes
Jump lunges + Squats
Knee to elbow crunch + plank
Wed
S&C
A1 Strict Press 4 x 6
A2 Bent Over BB Row 4 x 8
B1 Hip thrust 4 x 5
B2 Box Jump 4 x 2
Cond:
5 Rounds:
5 Push press
10 Step Ups
20 Russian Twists
Thursday
S&C
A1 OH Lunge 4 x 6
A2 Ring rollout 4 x 8
B1 KB Man Makers 4 x 3
C1 Hang Clean 5 x 5
Cond:
Bar Over Burpees 10-8-6-4-2
Bar Pushups 10-8-6-4-2
Sit Ups 10-8-6-4-2
Friday
S&C
A1 Chins 4 x 5
A2 Split Stance jammer Press 4 x 8 r/l
A3 KB RDL 4 x 8
B1 Back Squat 3 x 10
Cond:
30 Wallballs
4Rounds:
15 Kb Swing
10 Pushup
5 Chins/8 Rows
30 Wallballs
Sat
S&C
Missed Lift Technique work
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