Programming W/C 07/06/21

04/06/2021 Manor

By Manor

04/06/2021

INTRO

YOUR WEEKLY RUN DOWN

We’re 1 week out from our latest testing week and for those of you looking to hit some big numbers next week it might be wise to ease your foot of the gas slightly and treat this week as a de-load. We’re also only a few weeks away from the next step of Boris’s roadmap – meaning more classes across all sites (fingers crossed!), stay tuned for our enhanced teaching schedule across ALL MANORS.

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME

The usual tough start to the week beings with a 12 min AMRAP with a 20/15 Cal ‘buy-in’ to pre-fatigue and drop you in a nasty lactate hole as you kick off your reps! Try and grab your breath whilst working through burpees, thrusters and Russian swings in the remaining time. An E2MOM is up next so no time to waste – complete rack hold forward lunges, prone plate drags and squat high pull’s every 2 mins, resting in any remaining time. Repeat for 10 mins. 3 finishing movements working for 30 secs and resting for 15 secs complete Monday’s session.

THE BODYWEIGHT PROGRAMME

Same format – different moves. No kit doesn’t make it any easier as we swap in bodyweight exercises in place of kb’s and db’s!

VOLUME

THE GYM PROGRAMME

We ease back on load and add reps this week as we de-load in preparation for next week’s testing week. Complete 8 reps with to grease the groove on the key lifts before super-setting with a same muscle group exercise. Suitcase hold split squats follow front squats as we hit the quads on Tuesday, with single glute bridge accompanying sumo deadlifts on Thursday. There’s more of a dynamic power focus on Saturday morning at SE1 with kb power snatches in the finishing block.

THE LIMITED KIT PROGRAMME

A 2-0-1-0 tempo and 10 reps are on the cards this week as we work through tri-sets on both workouts. There’s an anterior focus on Tuesday with rack hold lunges, so aim to keep an upright posture, before moving on to close grip kb push-ups and goblet squats. Thursday’s session shifts to the posterior with deadlift high pulls, goblet hold good mornings and hamstring bridges ensuring we target the muscles on the back of the body. Upper body work comes in the form of z-press, single arm floor press with a hollow body hold and single arm rows and high pulls.

THE BODYWEIGHT PROGRAMME

Iso-holds within reps will make you feel like you were working with weights on both workouts this week! Try and hold 20 secs at the bottom of each push-up set on Tuesday and 3 seconds at the top of each prone shoulder press on Thursday as we focus on upper body development. Grab a towel on both days for overhead squats and iso pull-aparts as we work on thoracic mobility and posture.

FUNCTIONAL CAPACITY

THE GYM PROGRAMME

The clock is set for 30 mins as we run through 3 x 9 min AMRAP’s of increasing workloads with a 1-minute rest as we move to the next block. Complete 10 reps of sprawls, Cals and air squats in Block A, 15 reps of HRPU’s, Cals and high pulls are up next in Block B and 20 kb swings, Cals and burpees in Block C as we continue to develop aerobic capacity and muscular endurance.

CAPACITY

BODYWEIGHT & LIMITED KIT PROGRAMMES

It’s straight forward stuff this week with a pair of 3-minute AMRAP’s. Grind away at a steady but uncomfortable pace alternating between the 2 different blocks after a brief 30 second rest. Saturday’s session has us going every 2 mins with an E2MOM through hand release burpees, jump squats and jump lunges in the opener and a nasty 8 mins of 90 secs on 30 secs off max burpees to finish!