INTRO
YOUR WEEKLY RUN DOWN
Have you got the minerals?!
We’re halfway through our latest training cycle and rather than wait another 4 weeks to see where your fitness is at why not try taking on our latest MANOR MISSION?
Your mission, should you decide to accept it is to complete 5 cals ski, 5 d’ball over shoulder, 10 cals, 10 d’ball over shoulder, 15/15 & 20/20 for time! Prizes are on offer for quickest times and standout efforts. 30k/50k balls for m/f. Want in? – grab one of our coaches to verify your attempt.
OVERVIEW OF UPCOMING SESSIONS
FORCE
THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME
We dive into things this week with 3 big exercises as part of a 10 min AMRAP – complete 10 devils press, 10 thrusters and 10 goblets squats, rinse and repeat to fire your whole body up. There’s 12 mins on the clock for block B, complete 21-15-9 for each of hang snatch, burpees and cals Cv. If you finish work your way back up from 9 reps and see how far you get. Grab a kb for this week’s finishing block of kb swings and kb jump squats for 30 secs on 15 secs off.
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
We’re down to 6 reps this week on key exercises. If you’re form is good then load up on the weight following this week’s 2-1-1-0 tempo. Each main lift forms part of a paired superset with a second exercise for the same muscle groups to help build muscle size as well as strength. Accessory work incorporates a push, pull and core movement for a full body workout.
THE LIMITED KIT PROGRAMME
As per the Gym Programme it’s same muscle group paired supersets this week. Complete iso-holds on Tuesday’s session before moving into an exercise for the same muscle group for 12 reps at the 2-1-1-0 tempo to increase the mechanical tension and major muscle groups and help encourage hypertrophy (increased muscle size). Similar stuff on Thursday with uni-lateral work for same muscle groups before moving onto push, pull & core accessories.
THE BODYWEIGHT PROGRAMME
AMRAPS and increasing rep ladders bring about the reps and volume to this week’s sessions. Complete an anterior pressing and core focus on Tuesday with hand release push-ups, controlled bird-dogs and slow eccentric squats. It’s more of the same on Thursday with split squats and push back press-ups together with a core focus of good mornings and rotational planks….a great way to fire up the mid-section.
FUNCTIONAL CAPACITY
It’s the second time we make use of 21-15-9 this week as we aim to complete 3 different blocks of work, each with a 9-minute time cap. If you’ve got the gas to get the work done within the time cap stay on your cv kit and hit max cals in any remaining time.
CAPACITY
THE GYM PROGRAMME
Straight forward blocks of work that will develop your cv game! Move through the gears increasing your intensity as the intervals reduce in time working and time resting – a great way to develop self-gearing and test you output capabilities.
BODYWEIGHT & LIMITED KIT PROGRAMMES
A 10 min EMOM block is first up on Wednesday – odd mins = burpees and even mins are jump lunges as we alternate back and forth. A 10 min E2MOM is up next. Complete the reps for 3 exercises and rest in any remaining time for 5 rounds – keep an eye on the clock and aim to be consistent. Alternate between 2 different 4-minute AMRAP blocks for 3 rounds on Saturday -resting for 30 secs between each changeover.
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.
