Week 6. (Final week before Re-test)
These 6 weeks will be focused around drop sets. Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps. A brilliant way of building work capacity and strength whilst. We will also be following 5/4/3 rep scheme for major lower body lifts so the aim here is to increase weight each set while the reps drop.
Warm-ups for next 6 weeks will also focus around improving and progressing both push -/pull-up strength in addition to overhead squat technique.
We will also have an option of a weightlifting group for those that want to continue with them of which we hope a few will. However, if you decide to do this you cannot just cherry pick the clean and neglect the snatch, if you’re in weightlifting then you’re doing both!
Monday
S&C
1a Squat 3 x 5/4/3 + 10
1b S/L ball glute bridge 3 x 8 r/l
2a Weighted push-up 3 x 10
2b SA KB Carry 3 x 2l
2c Plank rotation 3 x 6 r/l
Cond: Rounds of:
5 KB thruster
5 Sit-up
5 Burpee
3 min work
1 min rest
2 min work
1 min rest
1 min work
30s rest
30s work
Tuesday
S&C
1a Push press 3 x 6 + 12
1b Pull ups 3 x 6 + 12
2a Plate loaded Lateral lunge 3 x 8 r/l
2b KB Windmills 3 x 6 r/l
3a Max Weighted Plank 1 x max 10/20kg
Circuit: 40/20
Squat Row
Ropes
Push-up plank
Double KB clean
Hanging knees
KB deadlift
Ring push up
Mountain climbers
Wednesday
S&C
1a Deadlift 3 x 5/4/3 + 10
1b Split stance S/A KB Press 3 x 10 r/l
2a KB Swing 2 x 90/60s
3a Ring Body saw 2 x 10
3b Plate around the worlds 2 x 16
3c KB Deadbug w/ lowers 2 x 20
WL
Power Clean – 2RM
Hang Clean + Clean + Jerk – build to heaviest possible
Deadlift 2 x 5
Cond: 5 rounds (10 min cap)
10 Goblet squats
10 push ups
5 chins/ 8 rows
+ Skip 100/80/60/80/100
Thursday
S&C
1a Chins 3 x 6 + 12
1b Floor Press 3 x 6 +12
2a FR KB Step ups 3 x 8 r/l
2b Jump lunge 3 x 4 r/l
Cond:
Tabata: Burpee
+
Tabata: Plate crunch
Fri
S&C
1a BB Thruster 3 x 6+12
1b Tempo Hanging knees 3 x 8
2a KB farmers Hold 1 x max
3a Bicep Curls 3 x 10
3b Concentric Chin hang 3 x max
3c Skull crushers 3 x 10
WL
Snatch Pull + hang Power snatch + Snatch - build to heaviest possible
Snatch Bal + 2 sec hold at bottom – 2RM
Cond: Hill runs
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