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Workouts Dec 8th - 13th
admin December 8, 2014 No Comments

Workouts Dec 8th – 13th

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