INTRO
YOUR WEEKLY RUN DOWN
We move to the half-way mark of our current training block, 4 weeks to go until we test/re-test and 4 weeks until we officially re-open across all MANOR’S!
OVERVIEW OF UPCOMING SESSIONS
FORCE
THE GYM PROGRAMME &THE LIMITED KIT PROGRAMME
We ‘drill the skill’ in Monday’s opening block of dumbbell snatches. Perform 8 reps focusing on technique, after each round drop and rep out 8 burpees. If you are following the GYM PROGRAMME and have access to heavy weights your aim is to increase the weight and drop the reps each round building to a heavy 2RM. The second session of the week is a test of strength endurance, hold on to your form and add 4 reps each round in the main block of 3 exercises, breaking E4MOM to perform kettlebell swings. Finishing blocks are a lung busting 45:15 this week across all programmes.
THE BODYWEIGHT PROGRAMME
A steady opener for this week as we kick things off with an EMOM block of increasing work intervals with decreasing periods of rest. Thursday’s session is where we go deep into the pain cave – 30 mins are on the clock as we aim to run through some high reps starting off with 300 prisoner squat jumps! Can you keep up with Lauren and complete the work within the time cap??
VOLUME
THE GYM PROGRAMME
We go heavy this week as we move onto 2 heavy clusters of 4 reps. This week’s tempo increases to 2-0-1-0 to support heavier lifting and aid strength development. Increase the load used from last week’s 8 reps on the key exercises and perform 4 reps, rack for 10-20 seconds and repeat.
THE LIMITED KIT PROGRAMME
Some nasty pre-fatigue iso-holds form a superset on our compound movements this week. Hold you form and block out the pain for 30 seconds before moving onto your reps following this week’s 2-0-1-0 tempo. Follow the uni-lateral accessory work and mobility and activation active rest exercises to help build symmetry and remain injury free.
THE BODYWEIGHT PROGRAMME
Pulses and iso-holds will quickly set muscle groups on fire this week as we manipulate your bodyweight. Rest is kept at a minimum too as we push through AMRAP’s and supersets to add volume and maximise mechanical overload.
CAPACITY
THE GYM PROGRAMME
More ‘self-gearing’ is on the cards this week as we move through the energy systems. Wednesday’s opener starts with longer blocks and burpees before we run down to 30 second sprints working from a 1:3 work rest ratio. How much power can you generate? Saturday’s session is a little more straight forward – keep an eye on your wattage as the interval time decreases aiming to increase your output each interval as the session progresses.
BODYWEIGHT & LIMITED KIT PROGRAMMES
Alternate between 2 blocks 4-minute circuits stopping for just a 30 second breather before you changeover on Wednesday as we continue to develop aerobic power and muscular endurance. This session is a big calorie output and guaranteed a good old sweat too! The second session of the week opens with a mini test – plenty of going down and getting back up as we alternate between walkouts and burpees adding an extra rep each round. A gassy E2MOM circuit completes Saturday’s workout.
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.
