WEEK 3
For the next 6 week training period we will be alternating week by week between higher-volume training – higher reps, to lower volume training – heavier weights. The idea is that by alternating the emphasis every week, you prevent the body from stagnating and falling into a rut. The stimulus changes, so you keep progress going longer.
Also, there will be a focus on progressing people’s proficiency with the Kettlebells.
This will be in conjunction with trying to develop better body awareness and control through the implementation of a gymnastics and bodyweight movement training day on a Wed. Handstand training, Olympic rings training and general messing about with movement will be on the cards while trying to progress bodyweight pushing and pulling strength.
Mon
S&C
A1 Squat 4 x 10
A2 Eccentric loaded squat jumps 4 x 5
B1 Jammer press 3 x 8
B2 Pull-up 3 x max (8 if banded)
Cond:
Partner workout – every min everyone has to do 2 burpees
25 Bear Crawls
75 Ring Rows/30 Pullups
100 Squats
Tuesday
S&C
A1 Bent Over BB Row 4 x 11
A2 Ring fly 4 x 8
A3 Alternating Deadbug 4 x 20
B1 SA OH KB Split Squat 3 x 6
Cond:
20-15-10-5
KB Swings
KB Thrusters
Sit Ups
50 Skips after each round
Wed
S&C
Gymnastics
- 10min Turkish Get Up Warm –up
- Movement training
- Ring Work
- 10min Handstand Work
Cond:
75 Pushups
75 Rows/30 Pullups
10 Jump Lunges every time you break!!
Thursday
S&C
A1 Behind the Neck Push Press 4 x 11
A2 Feet elevated Ring row (weighted) 4 x 8
A3 Plate chop 4 x 8 r/l
B1 Plate/BB OH Lunge/OH Squat 3 x 8
Cond:
3mins - Burpee Wallballs, after every 10 do a backward and forward bear crawl.
45s on/15s off:
Plank Walkouts
Wallball Russian Twist Throws
Ring Rows
2mins - Burpee Wallballs, after every 10 do a backward and forward bear crawl
Fri
S&C
A1 Deadlifts 4 x 10
A2 Pistol progressions 4 x 8
B1 KB Sumo High pull 3 x 10
B2 L sit Progressions 3 x 20s
B3 Double KB OH carry 3 x 2l
Cond:
BB Complex – 4 Rounds
6 BO Rows
1 Hang Clean
6 Push Press
6 Squat Jumps
15 KB Swings
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