INTRO
YOUR WEEKLY RUN DOWN
‘Life has its ups and downs – we call them squats!’
Another week of graft is in the bag as we march on towards the mid-point of the latest training cycle. Want to know where your fitness is at? Stay tuned for next weeks MANOR MISSION fitness challenge!
OVERVIEW OF UPCOMING SESSIONS
FORCE
THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME
It’s a race against the clock to complete 15-9-6-9-15 reps of snatch, hand release burpees in the opening block of this week’s session! Next up is getting to grips with your kb with a unilateral complex of single arm high pulls into rack lunges and push jerks – complete 4 reps of each before changing sides. Finishing intervals get a bit more gassy this week with 40 secs of work and 20 secs rest, switching in burpee kb deadlifts in place of Cv kit on the Limited Kit programme.
THE BODYWEIGHT PROGRAMME
We follow the same format as the gym and limited kit programme with plenty of plyometric work in place of weighted exercises.
VOLUME
THE GYM PROGRAMME
This week’s tempo provides a significant change to the overload. Last week’s 2-0-1-0 is replaced with a much slower 3-2-1-0 reps increasing the time under tension to encourage hypertrophy. 2 second pause holds within in rep helps drill form and develop strength in the hardest part of each movement. Uni-lateral exercises ensure we continue to build symmetry and iron out muscular imbalances.
THE LIMITED KIT PROGRAMME
Supersets, slow tempo’s and pauses mean lots of time under tension this week. Be prepared to light your legs up with the 2 second pauses at the end ranges on the lower body movements as part of a same muscle group set. Intra set mobility and activation drills and unilateral accessory work complete 2 full body workouts.
THE BODYWEIGHT PROGRAMME
Narrow and wide press ups form the opening superset as we overload chest and triceps from different movement planes. Isometric wall sits and plank variants complete Tuesday’s chest, legs and core focus whilst the second session of the week shifts to challenging the posterior muscles groups with prone shoulder press and single leg RDL’s for hamstrings and glutes.
FUNCTIONAL CAPACITY
Ascending work and decreasing rest intervals through 4 exercises taxes our aerobic and muscular endurance capabilities. Starting out on your CV kit for 40 secs rest for 20 before moving onto the 3 bodyweight movements before jumping back on your kit. Round 2 sees us working for 45 secs resting for 15, 50:10 for round 3 and 55:5 for round 4! After a 2 min rest grab your kb for an increasing ladder block switching between thrusters, lunges, and high pulls.
CAPACITY
THE GYM PROGRAMME
Time to get comfortable with the uncomfortable – Saturdays sweaty session is a no-nonsense, straightforward block of aerobic work. Complete 2 mins of hard work, rest for 2 mins and repeat. Build endurance by trying to repeat the same scores each round. More of the same on Saturday as we move through the gears, stressing different energy systems from 2 min blocks, 90 sec blocks and 30 sec blocks.
BODYWEIGHT & LIMITED KIT PROGRAMMES
Core strength and muscular endurance is put to the test in Wednesdays non-stop opener! Complete max rep burpees for 8 mins switching every 30 seconds with high plank – can you hold on without dropping?! An E3MOM is next up incorporating an ascending ladder of walkout push-ups as the first of 3 movements for 9 mins followed by an AMRAP featuring broken down burpees. The second session of the week sees us repeat the same format using different movements with the opening block seeing us switch between 30 secs of squat jumps and 30 secs of HRPU’s for 8 mins non-stop!
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.
