COVID-19 Guidelines

Programming W/C 03/05/21

Programming W/C 03/05/21
30/04/2021 Manor

INTRO

YOUR WEEKLY RUN DOWN 

There’s a definite sense of optimism in the air, the sun is shining, and we move ever closer to being able to resume indoor group sessions across all Manor’s!

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME 

12 mins of EMOM work opens up both sessions this week as we put your powers of recovery to the test. Complete the set reps for each exercise within the minute and rest in any remaining time before moving onto the next exercise – repeat the 3 exercises for 4 rounds. AMRAP’s for block B with a focus on overhead strength and stability with snatches into overhead reverse lunges on Monday, with a more technical challenge of kb cleans before s/a push press on Thursday. Finishing intervals move to 30-second efforts with 15 secs rest on both programmes with kb jump squats, squat thrusts, swings and lunges replacing CV kit.

THE BODYWEIGHT PROGRAMME

As above with plenty of dynamic plyometrics replacing kb and db exercises – by no means any easier

VOLUME

THE GYM PROGRAMME 

When the weights go up the reps go down. Key exercises this week move onto heavier cluster blocks. Take last week’s 10 reps, increase the weight and split into 2 sets of 5 with a brief 15-20 second intra set rest as the focus shifts to strength. Follow Tuesday’s front squat cluster with a 30-second goblet iso-hold for a super-intensive opening block! Uni-lateral accessories exercises help build strength in key areas. Keep drilling the intra set mobility exercises to remain injury-free.

THE LIMITED KIT PROGRAMME

A slight change to the tempo this week as we quicken things up with a 2-0-1-0 pace to each rep on key lifts. Supersets hitting the same muscle group for 10 reps ensure plenty of time under load to encourage muscle growth and development. Functional upper, lower and core accessories help complete a full-body workout on both days.

THE BODYWEIGHT PROGRAMME

AMRAP’s and Tri-sets provide the formats for this week’s workouts. Accumulate the reps and minimise the breaks with overhead walking lunges and press-ups with shoulder taps in block A on Tuesday before moving onto narrow press ups, bench dips and split squats with 10 second iso holds for a chest and legs focused workout. Friday’s session mixes up foot and hand positions with narrow stance squats, archer push-ups along with 60 second iso holds of wall sits and planks holds.

CAPACITY

THE GYM PROGRAMME 

A 12 min AMRAP opens up Wednesday’s session – move through 10/15 cals of cv work, 10 burpees and 20 jump squats at a steady pace to jack up the heart rate before closing out with 4 x 2 min on/1 min off intervals. Go hard but aim to hit similar scores each round. Saturday’s session is a race against time – can you complete the cals/reps ladder of 40,30,20,10 of burpees and cv kit within the 25 min timecap? Max burpees in remaining time for any of you that can!

BODYWEIGHT & LIMITED KIT PROGRAMMES

We continue laying down the foundations or muscular and aerobic endurance this week with 3 min AMRAP’s of paired movements. Complete 3 mins of work alternating every 30 seconds on Wednesday’s blocks and 4 mins of work changing every 60 secs on Saturday’s opener. Rest decreases whilst work increases with a 9 min EMOM in Saturday’s second block.

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.

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