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Workouts May 18th - 23rd
admin May 17, 2015 No Comments

Workouts May 18th – 23rd

Really excited for the next 6 weeks format for training which will adhere to the following format:

Week 1 we will 5 rep max test a major lift or movement each day and then over then over the following 4 weeks we will do a variation of this lift and then retest the original lift again in 6 weeks and hopefully see some gainz (eg. 5RM back squat week 1 – box squat week 2 – Dynamic squats Week 3 and so on until 5RM back squat again week 6).

The following lifts will be tested:

5RM Back Squat

5RM Strict Overhead Press – no use of legs at all!

5RM Barbell Lunge

5RM Chins or best score achieved

Max Effort Plank

2 min burpees

This should keep people motivated to demonstrate consistency to their training/ nutrition and recovery outside of the gym as those that do can expect to see big improvements in fitness/strength and body composition.

Mon

S&C

A1 Pause Back Squat 4 x 5

A2 Goblet jump squats 4 x 5

B1 Ring Fly 3 x 10

B2 S/L ball glute bridge 3x 8 r/l

B3 Ring rollout 3 x 8

C1 Max effort bar hang

Cond: BB Complex

5 -1 RDL

5 -1 BO Row

5 -1 Push Press

5 -1 Jump Squats

5 -1 Bar over burpees

Tuesday

S&C

A1 Jammer press 4 x 6 r/l

A2 Rev lunge into jammer 4 x 3 r/l

A3 Plank rotations 4 x 8 r/l

B1 KB Complex: DA KB Clean + SA Thruster 3 x 5 r/l

Cond: 15 min time cap

500m run

30 Walking Lunges

500m run

30 Sit ups

500m run

30 KB Clean & Press (15 r/l)

500m run

30 Knees to elbows

Wed

S&C

A1 Split squat 4 x 8 r/l

A2 SL power jumps 4 x 5 r/l

B1 Weighted push-up 3 x 10

B2 Partner chest throws 3 x 5

B3 Partner sit-up throws 3 x 10

Cond:

10,9,8……….1 Burpees

1,2,3…………10 Hanging Knee Raises

Thursday

S&C

A1 BB bent over row 3 x 10

A2 KB Chest Press 3 x 8

A3 Plate OH sit-up 3 x 15

B1 KB Complex: KB Snatch & Push press 3 x 5 r/l

B2 SL KB RDL 3 x 6 r/l

Cond:

5mins of:

3/4 rounds

5 Chins/Ring Rows

10 Pushups

15 Squats

Finish remaining time in as many reps as possible of wallballs

3 mins rest

5mins of:

3/4 rounds

5 Chins/Ring Rows

10 Pushups

15 Squats

Finish remaining time in as many reps as possible of wallballs

Friday

S&C

A1 Farmers carry 1 x 8 l

B1 KB L-sit 3 x 20-30s

B2 KB Plank 3 x 30 – 45 s

B3 Plate pullovers

C1 BB Reverse Lunge 3 x 1min on/off

Cond: Run