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Workouts Mon 5th Jan - Sat 10th Jan
admin January 4, 2015 No Comments

Workouts Mon 5th Jan – Sat 10th Jan

Over the next 6 weeks we will be focusing more on one of the BIG Compound Lifts – THE DEADLIFT. This will be in conjunction with introducing a Fat Loss or Performance day every Wednesday. Each of you will prioritize whether Fat Loss or Performance Gains are your number one goal and will follow varied programmes accordingly for that day.

We would also highly encourage you to do the following in order to track your progress regardless of your goal. 1. Take a picture from a few angles, 2. Come in a few mins early and let us take a few girth measurements along with weight and finally, 3. Keep a food diary for 3 days so we can offer nutritional guidance in order to maximize your training efforts.

 

“Stronger people are harder to kill”

 

MOBILIZE-STABILIZE-UTILIZE

 

Supplementary Exercises: Make sure and start getting strict on your mobility/flexibility work. This involves coming only 5-10 minutes before a class and getting your prescribed work done. In order for you to progress you need to have the necessary mobility to get into more demanding positions which will ensure your constant physical evolution.

 

Mon

S&C

A1 Conventional Deadlift 4 x 8

A2 KB Clean & Press 4 x 6 r/l

Core:

B1 hanging Knee Raises 3 x 10

B2 Glute Bridge 3 x 10

B3 Side Plank Crunch 3 x 10r/l

Cond:

100 Partner Burpee Wallballs

+ 1 length bear crawl after every time you break

 

 

Tuesday

S&C

A1 Strict OH Press 4 x 8

A2 Lateral raises 4 x 8

A3 SA KB Bent Over Row 4 x 8r/l

B1 BB Reverse Lunge 1min on/off x 3

C1 Farmers Hold 1 x max

Cond:

2 x 3min AMRAP

5 KB Thrusters

5 Burpee Long Jumps

90s skip between rounds

 

Wed

S&C – Fat Loss                                                                                                   S&C – Performance

A1 Back Squat 4 x 10                                                                                       A1 Cleans 5 x 5

A2 Push up 4 x 10                                                                                             B1 Front Squat 4 x 2

A3 Chin / Row 4 x 10                                                                                       B2 Weighted Squat Jumps 4 x 3

B1 RDL 3 x 6

B2 Ring Jacknife 3 x 12

Cond:

BB Complex – 4 Rounds

6 BO Rows

1 Hang Clean

6 Push Press

6 Squat Jumps

10 Situps

 

Thursday

S&C

A1 Pullups 4 x 8

A2 KB Pullovers 4 x 10

A3 KB Push Press 4 x 8

B1 KB Step Ups 3 x 6 r/l

C1 Ring Dip Hold 2 x max

Cond: Circuit 40s/20s

Ropes

Ring Plank

KB Pulls

Ball Pick and toss

Ring Mountain Climbers

Jump Lunges

 

Fri

S&C

A1 Sumo Deadlift 4 x 8

A2 SA Chest press 4 x 8r/l

A3 Groin Stretch 4 x 30s r/l

Core:

B1 SA Sit Ups 3 x 8 r/l

B2 Wrestlers Twists 3 x 6 r/l

Cond:

KB Swing 15/12/9/6/3

Elbows to Hands 15/12/9/6/3

Skip 50/50/50/50/50