Programming W/C 14/06/21

11/06/2021 Manor

By Manor

11/06/2021

INTRO

YOUR WEEKLY RUN DOWN

Have you got the minerals?!

After 8 weeks of graft, we arrive at testing week. Whatever programme you may be following there’s a series of tests for you to get stuck into. Are you a solid all-rounder or do you have holes in your game that need improving? Take part in our tests this week and see where you’re at.

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE LIMITED KIT PROGRAMME & BODYWEIGHT KIT PROGRAMME

Make sure you take a rest day as we open up the week with testing on both programmes. First up is a burpee EMOM test. Complete 8 burpees in minute 1 and rest in any remaining time. Add an extra rep each round until you run out of time to get your score! It’s then max reps for 2 minutes on a number of exercises, resting for 2 minutes between each attempt.

THE GYM PROGRAMME

We dive straight into things this week with a gassy 15-9-6-9-15 of hand release burpees, hang snatches and thrusters. Complete max cals on your CV kit in any remaining time if you manage to get the work done. Next up is some uni-lateral work – grab a Kb for high pulls, reverse lunges and push jerks before switching sides – AMRAP for 10 min making sure you hold good form throughout. Finishing blocks shift to 40 seconds on 20 secs off, switching between CV kit and American Kb swings.

VOLUME

THE GYM PROGRAMME

First up on WEDNESDAY is a challenging 12-minute test for AEROBIC ENDURANCE – the body’s ability to sustain medium to high physical exercise for an extended period of time. Next up is a 3-minute test for AEROBIC POWER – the ability of the heart and lungs to use oxygen over a shorter effort and clear lactate from the muscles. For both tests simply record what piece of kit you used and how many calories you managed to rack up!

Last up is a test of MAXIMAL ANAEROBIC SPEED. This involves 3 all out efforts for 6-10 seconds in an attempt to generate maximal force, measured in WATTS. This is a great leveller, allowing you to compare your scores with others of a different body weight. Simply divide your highest recorded score by bodyweight in KG to calculate your WATTS PER KG score.

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.

BODYWEIGHT & LIMITED KIT PROGRAMMES

It’s 90 on 30 off, alternating between 2 x 2-minute blocks of work each moving through 3 different exercises on Wednesday’s session; before completing the dynamic AMRAP of lunge back to hop, butterfly sit-ups and jump squats for increasing reps. Saturdays’ session is especially tough alternating between 60 secs of burpees and air squats for 4 minutes for multiple rounds. Block 2 is more lower body work with broad jumps, sprawls and reverse lunges where the work increases and rest decreases over 3 rounds.