INTRO
YOUR WEEKLY RUN DOWN
A new month is upon us and it’s the beginning of our next 8-week training cycle. With the prospect of opening our doors again in mid-April there’s never been a better time to renew your focus and get prepped for re-opening. For remote members it’s time to take stock of last week’s testing and get chasing those gains again and improving your last round of numbers.
OVERVIEW OF UPCOMING SESSIONS
FORCE
THE GYM PROGRAMME &THE LIMITED KIT PROGRAMME
This week’s workouts focus on improving strength endurance. Monday’s session opens with a 5 rep uni-lateral complex with your kb. Perform 5 cleans, then 5 rack hold squats and then 5 push press on one side before changing sides. After each full round complete 10 burpee jump overs before going again. There’s no time to rest on Thursday’s opener, can you complete 15-9-6-9-15 reps each of hand release burpees, hang snatches and thrusters within the 12-minute time cap? Finishing intervals remain at 20:10 w/r tabata’s with CV kit on the Gym Programme and bodyweight and Kb exercises on the Limited Kit Programme
THE BODYWEIGHT PROGRAMME
A descending ‘chipper’ to start of the week. Begin with 50 reps of jump squats, burpees and press ups before descending 10 reps each round. Can you get through the work within the time cap?? Thursday’s session follows a similar but ascending format beginning at 5 reps each exercise and adding 5 reps each subsequent round. Both sessions are a great test of your muscular endurance capabilities.
VOLUME
THE GYM PROGRAMME
After last weeks’ heavy testing sessions, we begin our next training cycle with 40 secs of time under tension and a change to our key exercises. The next 8 weeks focus is on back squat, floor press, regular deadlift and dumbbell bench. Perform 10 reps following a 3-0-1-0 tempo aiming to establish good lifting mechanics. Accessory blocks of core and isolation work complete full body workouts on both days.
THE LIMITED KIT PROGRAMME
Some tough sessions are on the cards for this week with higher reps, slow eccentric supersets. Tuesday’s lower body focus is especially taxing as we pre fatigue each leg with a 20 second iso-hold split before following this week’s 3-0-1-0 tempo and then shift into a grip challenging bottoms up grip goblet squat. Look out for the pre-fatigue Archer push-ups before single arm push press too…. get ready for a big pump with this week’s workouts!
THE BODYWEIGHT PROGRAMME
An anterior focus on Tuesday’s session with plenty of lunge and press up variants working to an AMRAP format. We balance things out on Friday with some posterior work for hamstrings and upper back which will help build a strong posture. Be prepared for a tough finishing block of 1 minute of iso holds for 4 different exercises on repeat!
CAPACITY
THE GYM PROGRAMME
Back to base training and some longer blocks of aerobic work as we begin our next round of engine building. Alternate between 5 minutes of steady state CV on your piece of kit and a 5-minute bodyweight circuit AMRAP for 30 mins.
BODYWEIGHT & LIMITED KIT PROGRAMMES
A pair of 24 min AMRAP’s are on the menu this week as we start to lay the foundations of aerobic and muscular endurance. Complete the circuit of dynamic bodyweight movements keeping one eye on the clock and E4MOM complete 20 jump squats before picking up where you left off.
ONE MORE THING
Reminder to log on to FB and refer to your user guide if you are unsure of any terminology and how to read and understand your workout.
