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Programming W/C 15/03/21

Programming W/C 15/03/21
12/03/2021 Manor

INTRO

YOUR WEEKLY RUN DOWN 

Another week of graft in the bag and another week of content filmed as we continue to add to the MOD library! Whilst we’re naturally excited for our re-opening next month we are equally as pumped for all things MOD as we continue to add some great content for our virtual offering – we hope you are enjoying it as much as us!

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE GYM PROGRAMME &THE LIMITED KIT PROGRAMME 

It’s a race against the clock on both sessions this week! Can you get the work done inside the time cap for Mondays 21-15-9 format of burpees, thrusters and snatches?? Thursday sees the return of the ‘chipper’ format – reps ascend for each exercise finishing with 50 goblet lunges. If you can complete the block within the time keep going with max reps’ burpees! Finishing blocks this week have a uni-lateral aspect work left side for 40 secs, rest for 20 and change sides for 3 rounds.

THE BODYWEIGHT PROGRAMME

BIG EMOM opening blocks on both workouts this week! Monday’s 20 min block increases in time each subsequent round whilst rest decreases – can you keep adding the reps as you fatigue?? Finishing blocks of plyometric movements for 40 secs with a 20 sec rest complete this week’s sessions.

VOLUME

THE GYM PROGRAMME 

There’s a significant tempo change this week as we move to a 3-2-1-0 tempo on key lifts for 8 reps. Longer rep cycles increase time under tension to help add lean tissue and build muscle whilst the 2 second pause holds build strength at the end range of motion. Uni-lateral accessory exercises help correct asymmetries and provide a full body overload.

THE LIMITED KIT PROGRAMME

Lots of mechanical overload this week as we pair the slower tempo lifts within a superset with an accessory exercise on the same muscle group in both blocks of work. A uni-lateral focus with pressing and split squats ensures a balanced approach to building strength endurance.

THE BODYWEIGHT PROGRAMME

Plenty of variables are in the mix this week as we change the stimulus and encourage muscle growth. Same muscle group supersets, iso holds together with this week’s 3-2-1-0 tempo within an AMRAP format will keep you on your toes and help generate a big pump!

CAPACITY

THE GYM PROGRAMME 

We start ‘running through the gears’ in this week’s sessions. Wednesday’s session builds on last week’s 3-minute blocks as we go up a gear and test ourselves with 2-minute efforts building on enhancing aerobic power. The second session this week utilises a 1:1 work rest ratio as we run through from 2-minute efforts, 90 second efforts and 60 second efforts. The aim here is to increase your output/rate as the interval block decreases in time.

BODYWEIGHT & LIMITED KIT PROGRAMMES

As in Saturday’s GYM PROGRAMME session we run through from longer to shorter blocks of work finishing with a mini test of 2 mins max reps air squats for the first session this week. Saturday’s session starts with a gassy opener – complete 4 rounds of 3 exercises – quickly moving from one to another, grab a 15 second breather and go again aiming to hit the same reps as we develop muscular 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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