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Programming W/C 12/04/21

Programming W/C 12/04/21
09/04/2021 Manor

INTRO

YOUR WEEKLY RUN DOWN 

We’re back inside this week as we move into the next phase of our re-opening! If you’re a member and want to join us and train in facility, make sure you book into one Open Gym slots where you can follow along with one of our programmed workouts. We also move onto week 7 of our latest 8-week training cycle – so one more week of training before we test again.

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME 

Monday’s session opens with a taxing ascending laddered pairing of single arm push press and single-arm devil’s press. Add 2 more reps each round, breaking every 3 mins for 5 x burpee jump overs. This is a tough test of shoulder strength and sure to jack your heart rate sky high! More paired ascending work following the same format in block B before moving onto this week’s finishing blocks of 30:15. What do you have left in your shoulders as we alternate between thrusters and cv kit or reverse lunges using a goblet hold? Thursday’s session promises to be equally as tough with a 12 min time cap to try and finish 15-9-6-9-15 reps each of hand release burpees, snatches and thrusters.

THE BODYWEIGHT PROGRAMME

Both sessions this week follow the Gym and Limited Kit programme formats, with ascending paired ladders and 3 min EMOM’s on Monday and 15-9-6-9-15 on Thursday – with lateral squat jumps and squat thrusts replacing snatches and thrusters. As usual, both sessions feature plenty of dynamic high impact plyometrics with broad jumps and reverse lunges into hop. 30:15 work/rest finishing blocks complete both workouts.

VOLUME

THE GYM PROGRAMME 

A de-load week this week as we tick over ready for next week’s testing. We revert back to the opening week’s tempo of 3-0-1-0 and 8 reps on key exercises, greasing the groove so we remain fresh for trying to hit some pb’s next week. Uni-lateral and single-arm accessory exercises continue the theme of building strength while redressing any imbalances.

THE LIMITED KIT PROGRAMME

More same muscle group supersets this week to ensure plenty of TUT (time-under-tension) to help facilitate muscle growth. Tuesday’s session also provides a test on mobility as we open up with a pairing of loaded kneel to squat straight into goblet split squats. There’s an added focus on abs and core this week – look out for the crush grip overhead sit-ups in Friday’s accessory block. Make sure you follow the intra-set activation and mobility drills to remain mobile and injury free.

THE BODYWEIGHT PROGRAMME

12-minute AMRAP blocks provide the framework for this week’s work. Keep moving to accumulate the reps making use of different movement planes as well as slow eccentric lowering and pauses so as to keep muscle groups under tension. Grab a towel for Friday’s session featuring the creative tactical lunges!

CAPACITY

THE GYM PROGRAMME 

Some ‘self-gearing’ to start things off on Wednesday as we move through a 90 second effort, upping the output every 30 seconds from moderate to hard then very hard. Rest for 30 seconds and then repeat. Keep an eye on your wattage as a way of gauging effort. The remainder of Wednesday’s session comprises long to short-form intervals as we dip into the different energy systems. Saturday’s session features an 18-minute opening block, complete 90 seconds of effort on your cv kit, 90 seconds of burpees before 90 seconds of rest. Can you remain block to build aerobic power working for 45 secs and resting for 75 secs?

BODYWEIGHT & LIMITED KIT PROGRAMMES

2 especially demanding sessions are on the menu this week. Make sure you keep track of your score for Wednesday’s opening block as we will definitely run this one back at some point! Complete 30 seconds of burpees moving straight into a ‘rest’ of 30 seconds high plank – alternate between the 2 for 8 mins for a major blast of the core while testing your muscular and aerobic power. Saturday’s session eases us in gently with 30 seconds on/off rest blocks before ramping things up each subsequent round with more work and less rest. Can you hang on in there and recover in time?

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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