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Workouts June 7th - 11th
admin June 6, 2016 No Comments

Workouts June 7th – 11th

Week 2

This new 6 week cycle we are going to re-incorporate the turkish get up, increase single leg work and work on improving the power clean.

We will introduce a 20 RM back squat programme in which members will try to increase the weight of their 20 rep back squat by performing 2 sessions each week, for one single set, and increase the weight by 2.5 kg each session.

For one session of the week we will be doing 2 higher intensity pieces with the following day being more strength focused. One day will be focused towards improving Kettlebell work.

As always, re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.

Tuesday

i 20 Rep Back Squat @ approx 60% 3RM

A1. Push Press 3 x 6

A2. Hollow Hold + V – Sits 3 x 20s + 10

B1. Power Clean – 3 every 90s for 6 rounds

Cond:

2 Hill runs

5 Rounds:

5 Pushups

5 Ring Rows/Chins

5 Jump Squats

5 Sit Ups

1 Hill Run

Wednesday

A1. Sumo Deadlift 3 x 6

A2. Side Plank Crunch 3 x 10 r/l

A3. S/A KB Carry 3 x 2L r/l

Cond:

40 Wallballs

30 KB Swings

20 Plate GTOH

10 Hanging Knee raises

5 Burpees

Repeat in reverse order

Plus circuit 40/20

Ring Mountain Climbers

Ring Plank

Lunges

Slams

Plank Walkouts

Bar Hang

Jump Squat

Thursday

i 20 Rep Back Squat @ approx 60% 3RM (add 2.5 kg from last effort)

A1. KB Snatch 3 x 6 r/l

A2. Ring Pull ups / Rows 3 x Close to max but no fail

B1. KB Clean + S/A Press 3 x 6

B2. Hanging knee raises 3 x 10

C1. KB Swing 3 x 15

C2. Tempo Ring Push Ups 3 x 10

Upper body/core circuit: 10 mins

SA KB Chest Press x 10 r/l

Ring Body Saw x 10

Landmine x 10 total

Lat Raises x 10

Friday

A1. BB Forward Lunge 3 x 6

A2. KB Jump Squat 3 x 5

B1. Strict Press 3 x 6

B2. Bent Over Rev Fly 3 x 10

B3. Glute Bridge + Squeeze 3 x 10 + 4 sec

Cond: 8 mins. Partner

20 slams – you go i go

20 squats – you go i go

20 Pushups – you go i go