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Programming W/C 05/04/21

Programming W/C 05/04/21
06/04/2021 Manor

INTRO

YOUR WEEKLY RUN DOWN 

What a week! After what seemed like an eternity and a couple of dark winter months, we finally opened our doors and kicked off small group training sessions outside MCP. The God’s were kind to us as the temperature picked up and the sun came out – roll on the summer! It was so good to see so many familiar faces in person once again.

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME 

EMOM’s make a comeback on both sessions this week as we put the squeeze on your recovery time! Monday’s session kicks off with alternate squat clean thrusters every odd min and burpee jump overs every even minute for 10 reps. Thursday takes things up a notch with 3 different movements including a cluster of high pulls and goblet squats in minute one. Repeat x 3 for a testy 9-minute opening block. Finishing intervals increase to 40 secs on 20 secs rest across all programmes.

THE BODYWEIGHT PROGRAMME

In line with the Limited Kit and Gym Programmes, both sessions with week make use of the EMOM format – but with a twist! Smash out max reps for each exercise on each new minute resting less and working more each subsequent round. Block 2 comprises of a dynamic AMRAP before closing out with 40 seconds work 20-second rest finisher blocks.

VOLUME

THE GYM PROGRAMME 

We move onto week 6 of our 8-week training cycle before testing. It’s time to load up your bars as we hit our heaviest lifting phase of 2 clusters of 3 reps working from a 2-0-1-0 tempo on the focused lifts. Less reps = more rest to allow the nervous system to recover! The higher rep accessory blocks also ensure we continue to support muscle growth and generate a pump!

THE LIMITED KIT PROGRAMME

A quicker tempo and more reps are on the menu this week. Building on previous weeks, Tuesday’s session opens out with a lengthy 45-second iso-hold goblet wall sit superset with sissy squats before an active rest hip mobility drill. Friday’s session again uses the same muscle group higher set supersets for the compound movements. Accessory blocks on both sessions complete a full-body workout.

THE BODYWEIGHT PROGRAMME

We’re straight in at the deep end on Tuesday’s session with a lengthy 20-second low iso-hold to pre-fatigue tempo’d press-ups. A lunge focus ensures an equal upper to lower body split before a tri-set to light your core up! Friday has a prone overhead and pull focus (grab a towel for this one), to ensure all major and accessory muscle groups are targeted this week. Keep an eye out for the challenging Copenhagen plank.

CAPACITY

THE GYM PROGRAMME 

Descending periods of maximum effort intervals are paired with increased rest periods on both sessions as we begin to dial in on testing week. Wednesday’s session provides a chance to test out your MAS (maximal anaerobic speed) with 10 second all out efforts paired with 50 seconds of rest, as well as a test of max burpees in descending time blocks. Can you better half your score or more from the previous block?!

BODYWEIGHT & LIMITED KIT PROGRAMMES

Pairs of 12-minute, 3 movement AMRAP’s punctuated with an E3MOM comprise this week’s workouts as we work on our aerobic and muscular endurance capabilities. Keep grinding at a constant pace but keep an eye on the clock to stop and perform 15 hand-release push-ups on Wednesday and 5 burpees on Saturday 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.

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