Week 3.

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!

Mon

S&C

1a Deadlift 3 x 5/4/3 + 10

1b Half Kneeling SA KB Press 3 x 8 r/l

2a KB Swing 2 x 90/60s

3a KB Pullover 2 x 8

3b Leg Lowers 2 x 15

3c Sit up & Twist 2 x 16

WL

  1. Power Clean – 2RM

  2. Hang Clean + Clean + Jerk – build to heaviest possible

  3. Deadlift 2 x 5

Cond: Fight Gone Bad Style Workout

Wallballs

Box Jump

KB Clean & Press

1min Rest

Tuesday

S&C

1a Chins 3 x 6 + 12

1b Floor Press 3 x 6 +12

2a KB Front Racked Walking Lunges 3 x 2 lengths

2b Pause Jump Squats 3 x 3 – 3 sec pause

Cond:

  1. 5 min to run 2 hills

  2. 2 min max effort Plank Walkouts

2 min max effort KB Deadlifts

1 min max effort Burpees

Wed

S&C

1a Squat 3 x 5/4/3 + 10

1b Ring Hamstring Rollouts 3 x 10

2a T-Pushup 3 x 10

2b SA KB Carry 3 x 2l

2c Plank with reach 3 x 6 r/l – 3s reach

Cond: 10 min AMRAP
20 Air Squats
15 Burpees
10 Hanging Knee Raises

Thursday

S&C

1a Behind the Neck Push Press 3 x 6 + 12

1b Negative Pullups 3 x 6 – 5 s lower

2a RFESS 3 x 6 r/l

2b KB Windmills 3 x 6 r/l

3a Max Weighted Plank 1 x max 10/20kg

Cond:

8 Hill Runs

Alternating distance between from the gate into other industrial estate down the hill and back and also just the hill itself....

Fri

S&C

1a BB Thruster 3 x 6+12

1b Ring Pikes + Body saws 3 x 5+5

2a KB farmers Hold 1 x max

3a Tempo Bicep Curls 3 x 8

3b Skullcrushers 3 x 10

WL

  1. Snatch Pull + hang Power snatch + Snatch - build to heaviest possible

  2. Snatch Bal + 2 sec hold at bottom – 2RM

Cond: 5 Rounds BB Complex

5 RDLs

5 BO Row

5 Push Press

5 Back Squat

10 V-sits

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