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Programming W/C 08/03/21

Programming W/C 08/03/21
05/03/2021 Manor

INTRO

YOUR WEEKLY RUN DOWN 

We hope you are all enjoying all things MOD and value your feedback on our new service! Another week of training in the bag and another step closer to opening our doors and seeing some of your familiar faces again.

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE GYM PROGRAMME &THE LIMITED KIT PROGRAMME 

Muscular endurance and the ability to perform explosive movements whilst under fatigue are once again put to the test this week. Monday’s session kicks off with a 10 min EMOM – perform alt devil’s press every odd numbered minute and thrusters with your kb or db every even minute, grabbing a few breaths in any remaining time. AMRAP’s with a uni-lateral focus complete the remaining blocks on both workouts. Finishing timing blocks shift to 30 secs work with 15 secs rest, if following the Limited Kit programme follow the kb or db exercise in place of the cv kit.

THE BODYWEIGHT PROGRAMME

2 BIG sessions high on energy and impact this week. 3 AMRAP blocks kick things off on Monday, with a twist on Block C – add 2 reps each subsequent round as a test of your stamina and strength – and just when you thought burpees couldn’t get much tougher Thursdays session includes a double push-up on each rep! Finishing intervals move onto 30 secs on 15 secs off this week in alignment with the Limited Kit and Gym Programme.

VOLUME

THE GYM PROGRAMME 

We increase the demand on the nervous system this week as last week’s 10 reps are split into 2 clusters of 5 reps on the key lifts. Increase the weight from last week, perform 5 reps – rack for 10-20 secs and repeat to build strength. Un-lateral accessory exercises on the same muscle groups help correct any muscular imbalances.

THE LIMITED KIT PROGRAMME

More uni-lateral supersets are on the cards for this week. An anterior focus on Tuesday pairs up split squats and reverse lunges on one leg before changing sides. Next up are pushback press-ups and elevated s/a press – make sure you have a chair or sofa at hand for this one. Friday follows the same format with a posterior focus hitting the hamstrings and shoulder and upper back pairings. The tempo across all programmes this week is 2-0-1-0.

THE BODYWEIGHT PROGRAMME

Differing planes of motion and hand and foot positions provide a different variable this week. Supersets of wide and narrow push-ups overload the chest and triceps to kick things off on Tuesday and a towel or book will come in handy on Friday for slow tempo single leg deadlifts.

CAPACITY

THE GYM PROGRAMME 

A no-nonsense session on Wednesday – complete 3 min intervals on your cv kit, pushing the same numbers on each round to enhance aerobic power. Saturday’s session also tests power and stamina – complete 4 blocks of 2 mins on 1 min off before hitting max burpees for 2 mins. Rest and repeat for a second block with the aim of holding on to your scores and minimising drop off.

BODYWEIGHT & LIMITED KIT PROGRAMMES

We continue laying down the foundations of aerobic endurance with 4-minute circuits on Wednesday. Change exercise every minute before a 60 second breather – alternate with circuit B making note of reps and remain consistent with your efforts. Saturday’s session kicks off with a 12-minute AMRAP before moving on to a 12 minute EMOM – complete 3 rounds of 4 exercises losing 5 secs of rest each round and adding 5 secs of work– can you add more reps in the time working and boost your strength endurance?!

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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