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Programming W/C 21/06/21

Programming W/C 21/06/21
18/06/2021 Manor

INTRO

YOUR WEEKLY RUN DOWN 

TRAIN, TEST, REPEAT. If you’re not testing, you’re just guessing!

Great effort by all of you who got amongst it during last week’s testing and managed to lay down some numbers ahead the next 8-week block of training. Now is the time to go again and zero in on those summer gainz!

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME

A slight restructure of our FORCE sessions means we devote time to building skill and competency in our opening block. Make sure to focus on nailing your technique as we AMRAP through KB squat clean thrusters, reverse kb rack hold lunges and American KB swings. Block B’s metabolic block ramps things up with dumbbell snatches into overhead lunges and burpee jump overs. Finishing blocks this week see us alternating 45 secs of work with 15 secs rest with kb swings and jump squats.

THE BODYWEIGHT PROGRAMME

Another equally demanding bodyweight take on the gym and limited kit programmes, switching in plyometric bodyweight exercises in place of kit and kg’s!

VOLUME

THE GYM PROGRAMME

We move into a fresh 8-week block with the return of back squats, bench press, pullups and conventional deadlifts. Build the foundations by going back to basics with sets of 10 reps following a 3-0-1-0 tempo. Not only will this give us chance to re-learn technique but 40 secs of time under tension per set provides plenty of stimulus to help promote muscle growth. Saturday’s additional session again features an explosive strength movement by way of KB snatch drills in the finishing block.

THE LIMITED KIT PROGRAMME

12 rep supersets coupled with this week’s 3-0-1-0 tempo makes for some challenging workouts and big muscle pumps! Alternate same leg splits squats into reverse lunges on Tuesday’s opener along with iso-hold push-ups and single glute bridge floor press’. It’s the same formula on Thursday with RDL’S paired with hamstring walkouts and kneeling push press with single arm high pulls. Bi’s, tri’s and core accessories complete full body workouts on both days.

THE LIMITED KIT PROGRAMME

We’re coming at it from all angles this week on both days, with narrow press-ups, tempo push-ups to shoulder taps bringing the upper body overload. Grab a towel or a can from the cupboard for shoulders and tactical lunges before closing out both workouts with multiple exercises for the core.

FUNCTIONAL CAPACITY

THE GYM PROGRAMME

Your powers of recovery along with learning how to pace yourself are put to the test this week with a 16 min opening EMOM. Complete the set reps and cals for 4 different exercises at the start of each minute and rest in any remaining time. Repeat x 4 for 16 mins. Block B see’s us adding 2 cals each time we come back to our cv kit after completing 10 squat high pulls and 20 air squats…. how many cals can your rack up in the 12 min time cap? – the fitter you are the faster you go!

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.

CAPACITY

We’re back to building our aerobic base this week as we alternate between a 4-minute steady state effort on our cv kit with a 4-minute AMRAP featuring burpee, suitcase reverse lunges and kb squat jumps. Take a 60 second rest as you switch between each block for a 30-minute workout.

BODYWEIGHT & LIMITED KIT PROGRAMMES

Stick 8 mins on the clock and see how far you can get by adding 2 reps each subsequent round alternating between burpees and hand release push-ups. Next up comes 3 x bodyweight movements each for 30 secs followed by a 30 sec rest for 8 mins before a naughty finisher of 45 on 15 off featuring front to back bear crawls, high knees and jumping jacks. Saturday’s session moves between 2 blocks, each of 3 exercises where the time to work increases and rest decreases each subsequent round!

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.

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