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Workouts July 20th - July 25th
admin July 19, 2015 No Comments

Workouts July 20th – July 25th

Week 5!!

New 6 week cycle will start incorporating some more weightlifting techniques such as Olympic clean and snatch and some of their variations. This is a brilliant opportunity to add more exercises to what you already know which will also make you more powerful and also improve your body’s movement capabilities. They do come with a caveat of requiring patience however, but for 99% of members they will grow to be an exercise you relish as they are great total body movement and are the natural progression of functional movement, which DTF is all about.

Rep scheme for the big movements will follow the following rep scheme – week 1/2/3 will be 6/4/2 reps & weeks 4/5/6 will be 6/4/2. This will allow you retest your strength gains every 3 weeks

Mon

S&C

Dowel Clean Progression warm-up

1a High Pull + Hang Power Clean + High Hang Clean 3RM

2a Bent Over Row 3 x 8

2b Floor Press 3 x 8

2c Russian twists 3 x 16

Cond: BB Complex – 4 Rounds

4 RDL’s

4 BO Row

4 Push Press

4 Front Squat

10 Sit Ups

Tuesday

S&C

1a Pause Back Squat + Squat 3 x 6 (2 pause + 4 normal)

1b Ring Fly 3 x 8

1c Isometric Chin hold 3 x 2 x 15s at top of movement

2a SA or double KB Snatch 3 x 15

2b Weighted KB Jumps 3 x 3

3a Weighted Plank 2 x 1:00 – 1 min rest

Cond: Partner Workout -3 Rounds

20 MedBall Sit ups – You Go I Go

20 Wallballs each – split up as necessary

20 Slam Balls – You Go I Go

Wed

S&C

1a Sumo Deadlift 3 x 4

1b Ring Dips/ Pushups + hold 3 x 8 + 10-15s

1c Negative Pullups 3 x 5 – 3 sec lower

2a BB Bicep curl 3 x 10 – 3 sec lower

2b KB Tricep extensions 3 x 15

Cond:10min AMRAP

1 Chin/Ring Row

4 KB Swings

2 Chin/Ring Row

8 KB Swings

3 Chins/Ring Rows

12 KB Swings

5 Burpees

Thurs

S&C

Dowel Snatch Progression warm-up

1a Power snatch (pause above knee) + 2 OHS (rep scheme dependent on ability)

2a 1/2 kneeling press 3 x 8 r/l

2b S/A ring chin 3 x 8 r/l

2c Tempo hanging knees 3 x 10

Cond: Circuit 40/20

Slams

Ball Pick and toss

Ring Mountain Climbers

Ropes

Plank

- 200m run out and back and ready to start circuit again in 1:20

Squats

Plank Walkout

KB Swings

Hollow Hold

Fri

S&C

1a BB lunge 3 x 12 (alternating – r/l forward, r/l reverse)

1b BB squat jumps 3 x 5

2a S/A sit-up 3 x 6 r/l

2b Pause bear crawl 3 x 1l

2c Double KB RDL 3 x 6

Cond: 3 Rounds

8 Double KB swings

8 KB Front Squat

8 KB Push Press

- 1 hill run after round 1

- 1 x 200m after round 2

- 1 x 500m run after round 3