Over the next 6 weeks we will be following a periodized strength gains program in all of the main compound lifts such as squat, deadlift, press.
“Stronger people are harder to kill”
Remember we need to be strong in all positions, so all though these exercises beneath are supplementary they are essential for you to perform and progress.
MOBILIZE-STABILIZE-UTILIZE
Supplementary:
Stretch of the month – Couch box stretch, start with 1min each leg building to 2 mins each leg by months end
Exercise of the Month – Resistance Band Overhead squat 30reps
Mobs:
Overhead shoulder work – lx ball on side of armpit, banded distractions
Ask how to perform
Strength and stability:
Single Arm KB Rows 4x10reps
Press-ups (raised) 4x10reps
Banded crab walks 2 lengths of unit
Supemans 50 reps
Mon
S&C
A1 Back Squat 5 x 5
A2 Ring Pushups/Dips 3 x max
B1 KB Bent Over Row 3 x 10
B2 Slam Balls 3 x 5
Cond: 5 Rounds
2 lengths Walking OH Lunges
12 Burpees onto plate
Tuesday
S&C
A1 Pullups 5 x 5
A2 Single Arm OH Press 3 x 10
B1 KB Swing Practice (either Swing/SA swing/OH Swing or KB Clean dependent on level) – build to 10RM
Cond:
30 Box jumps
5 Rounds – 6 KB Swing
9 Pushups
30 Box Jumps
Wed
S&C
A1 Deadlifts 5 x 5
A2 OHS practice
B1 Ring Pullups/Rows 3 x mqx
B2 Ring Pushup Variations 3 x max
B3 Banded Pullaparts 3 x 20
Cond:
Partner Hill Runs x 5
(rest while partner works)
Thursday
S&C
A1 Push Press 5 x 5
A2 Box Jumps 5 x 5
B1 Step ups 3 x 10 (either with BB or KB in a position that is suited)
Cond: Circuit – 2 consecutive rounds of 40s on/20s off
Battling Ropes
Ball Slams w/ rotation
Single arm Suitcase Carries
Broad Jumps
KB Push Pulls
Fri
S&C
A1 Front Squat 5 x 5
A2 Nordic Hamstring 3 x 8
B1 BB/KB Thrusters 3 x 10
Cond:
Every min on the minute for 5 (EMOTM 5)
10 situps
10 russian twists
Finish out remaining time in plank until next min starts
+
Tabata Burpee Box Jumps
Sat
S&C
Missed Lift/Technique work
Partner Workout
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