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Programming W/C 17/05/21

Programming W/C 17/05/21
14/05/2021 Manor

INTRO

YOUR WEEKLY RUN DOWN 

THE WAIT IS OVER! We are back. After what’s seemed like an eternity at times, we’re finally able to open our doors on Monday and resume group sessions! We’re also levelling up our programming with the addition of FUNCTIONAL CAPACITY and FINISH STRONG FRIDAYS to the Gym Programme as well as adding a few new coaches to the ranks!

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME 

We kick re-opening off in style with an increasing rep ladder. Starting at 4 reps each of goblet squats, burpees, snatches and thrusters and 4 more reps each additional round for 16 mins, breaking every 4 mins for 16 kb swings…. this opening session will jack your heart rate sky high! More ladder work for block 2 with walkout to hand-release push-ups, adding 2 reps each round with kb swings. Finishing intervals this week move to 45 seconds of work with 15 secs off rest. Reverse lunges and high pulls replace CV kit on the Limited Kit programme.

THE BODYWEIGHT PROGRAMME

Following the same increasing rep ladder protocols with bodyweight movements replacing equipment. Look out for the 16 butterfly sit-ups in place of the kb swings E4MOM in the opening block.

VOLUME

THE GYM PROGRAMME 

We move onto a strength phase this week with 2 clusters of 4 reps. Take last week’s 8 reps, increase the load and perform 4 reps before racking the bar. After a short 10-15 second rest perform 4 more reps. A great way to push through strength plateaus. As per usual uni-lateral work and mobility/activation drills complete our full-body workouts on Tuesday and Thursday. For those training with us in the facility lookout for the additional Saturday am upper body VOLUME session. This week we focus on drilling 8 reps in both blocks through a push and pull focus before building some dynamic strength through the shoulders in the finishing block via snatches and push press.

THE LIMITED KIT PROGRAMME

Pre-fatigue the legs with a challenging 30-second goblet squat before moving straight into goblet squats following this week’s 2-0-1-0 tempo…. loads of time under load = hypertrophy! Supersets feature heavily on both days this week as we up the ante on the overload with a pairing of staggered RDL’s and curtsey lunge in the opening block on Thursday.

THE BODYWEIGHT PROGRAMME

The only thing you’ll need this week is a towel for some iso-metric work otherwise it’s more the same muscle group supersets combining slower eccentric (lowering) tempo’s as well as different planes of motion to create the overload. Complete 10 reps of behind the head prisoner squats at a 3-2-1-0 temp for 60 secs of time under tension before moving straight into split squats….no weight is needed for this savage combo!

FUNCTIONAL CAPACITY

THE GYM PROGRAMME 

The first session of our new classes this week begins with a 20 min test of aerobic capacity. Complete 5 cals on CV kit before moving onto a circuit of 5 reps push-ups, 10 rep’s sprawls and 15 prisoner squats. Add 5 more calories each round – your score is cals completed when time is up. After a 2 min rest move onto block B and drill 12 reps of KB swings with 8 burpees for 8 mins.

CAPACITY

A straightforward run through the gears and energy systems on Saturday. Complete 3 mins on your CV kit, taking note of your cals. Divide your score by 2 and aim to beat half that score for a 90 second effort. Half that score and go again, this time for 45 seconds. As the time goes down the speed and intensity increases…. but so does the hurt! Rinse and repeat for 3 rounds of gassy work!

BODYWEIGHT & LIMITED KIT PROGRAMMES

An ascending ladder of burpees and walkouts provides a challenging opening block on Wednesday…. add a rep each round and see how far you can get within the time cap. Next up on Wednesday’s session is a E2MOM of lateral shuffles, jump lunges and jump squats. Work for 9 seconds, rest for the remaining 30 then go again. Saturday’s session alternates between 2 4-minute blocks following the AMRAP format.

FINISH STRONG FRIDAY

The darkness remains under wraps…..find out on the day!

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