INTRO
YOUR WEEKLY RUN DOWN
7 down, 1 to go. We roll into our penultimate training week before our latest round of testing. If you have been putting in the work it’s a chance to back off slightly in some sessions, drill the form and get some early nights in ready to see where you’re at next week.
OVERVIEW OF UPCOMING SESSIONS
FORCE
THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME
Grab a dumbbell and stick 12 mins on the clock as we kick off with an ascending paired ladder. Complete 2 single arm devils press before moving into a rack shoulder hold and reverse lunges. Keep adding 2 reps each further round, keeping an eye on the clock for the E3MOM 7/10 cal sprint on your CV kit or 15 goblet squats for those following the Limited Kit programming. Next up is a 10 min AMRAP switching between push-ups with a kb drag, kb thrusters and Russian kb swings for 8,10 and 12 reps respectively. Close out with plate ground to overheads and cv kit or burpee broad jumps alternating for 40 secs on each with a 20 second rest.
THE BODYWEIGHT PROGRAMME
Following the same format as the gym and limited kit programmes with plyometric bodyweight movements!
VOLUME
THE GYM PROGRAMME
We de-load this week on the main lifts, reverting to 8 reps at a 2-0-1-0 tempo. Tuesday’s session introduces rack walkouts – load the bar with a heavy weight with the aim of getting used to walking out and supporting a heavy load on your back. We also retain the challenging kneeling sissy squats to help build strength at the knee joint. Accessory exercises for core and upper and lower body complete full body workout on both days. Saturday’s session continues with its dynamic strength block in place of accessories.
THE LIMITED KIT PROGRAMME
Some challenging workouts on the cards this week as we up the ante on both days with tri-sets. Work through the uni and bilateral work as we focus on building strength, symmetry, and hypertrophy. Accessory blocks include functional core work through push-ups with a kb drag on Tuesday and a weighted crush grip sit-up with a reach on Thursday.
THE BODYWEIGHT PROGRAMME
Pulses and iso-holds at the toughest part of the movement feature heavily this week – stick to the tempo and AMRAP through with minimal rest to accumulate your Volume. Make sure you have a towel handy for overhead squats on Tuesday and iso pull aparts on Thursday.
CAPACITY
THE GYM PROGRAMME
More no-nonsense but highly effective interval work on your Ergs this week. Open the lungs up and get the blood flowing with some steady state work for 3 minutes before moving through 2 min, 90 sec and 60 second intervals to build aerobic power and lactate tolerance.
BODYWEIGHT & LIMITED KIT PROGRAMMES
An ascending ladder pairing up burpees and a walkout starts us off on Wednesday – starting at 1 rep of each keep adding a rep of each for 8 mins and test your lung power and muscular endurance capacity! Next up is a E2MOM working for 90 and resting for 30 before a 45:15, 9-minute finishing block of bear-crawls, high knees, and sprawls. Saturday sees us switch between 2 x 4-minute AMRAP circuits going off a 30 sec rest between each – jack up your heart rate by switching between plyometric movements and keep going to forge a new level of capacity!
FINISH STRONG FRIDAY
The darkness remains under wraps…..find out on the day!
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.
