Programming W/C 24/05/21

21/05/2021 Manor

By Manor

21/05/2021

INTRO

YOUR WEEKLY RUN DOWN

WEEK 1 is in the bag! What an epic week, it felt so good to be back and return to in facility training. There were a few (now legal) hugs as we we’re finally able to resume our group sessions and launch our new and improved MANOR TRAIN programme as well as our brand new W1 site…. not to mention introducing a number of new coaches to the mix

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME

A gassy 10 min EMOM opens up the week. Complete 10 squat clean thrusters every odd minute and 10 burpee jump overs every even minute. If you’re feeling on top form add 2 cals and reps and try for 12 each round! There’s a technical element to Block B with a complex of KB clean to shoulder into a reverse lunge to overhead press. Complete 12 push-ups with a KB drag before 12 American kb swings overhead and keep the rest to a minimum in this 10 min AMRAP. Finishing block interval times are 40:20 work/rest, switching in KB thrusters in place of CV kit for those following the Limited Kit Programme.

THE BODYWEIGHT PROGRAMME

Following the same 10 min EMOM format switch in plyometric jumps with jump lunges every odd minute with burpee tuck jumps every even minute…. you’ve been warned as this week’s opener is a toughie!

VOLUME

THE GYM PROGRAMME

THE LIMITED KIT PROGRAMME

Building on last week’s iso-metrics we shift to single leg supersets on Tuesday. Perform a weighted low split squat iso-hold for 30 secs before going straight into 12 tempo’d reps at 3-1-1-0 on one side before changing legs. Relief comes in the way of close grip KB press ups before going again! It’s the same format but different exercises on Thursday with single leg elevated hamstring bridges paired with single leg RDL’s both following this week’s slower tempo

THE BODYWEIGHT PROGRAMME

Anterior lower and upper body work on Tuesday’s session as we run through multiple variations of squat, lunge and press before finishing with some functional core work. Thursday’s session shifts to the posterior targeting hamstring’s along with some challenging iso-metrics and a high rep 10 min AMRAP accessory block featuring press walk’s, cossacks and plank transfer for core.

FUNCTIONAL CAPACITY

THE GYM PROGRAMME

These sessions are seriously effective! After a challenging first session of our newest class, we move onto week 2 and kick things offwith an 18-minute block going every 3 mins. Complete 10 cals CV then move onto 5 deadlift high pulls, 10 goblet squats and 15 swings. Once you’re done rep out burpees for the remaining 3 mins before repeating. These sessions are about learning to pace yourselfand lock into an uncomfortable but repeatable pace round on round in order to build your engine.

CAPACITY

It’s run through the gears as we start out with some anaerobic sprints before moving onto longer blocks of aerobic power work. It’s time to test yourself in the second block with 3 x 3EMOM efforts of 1 min max cals CV and 1 min of burpees. Take 1 minute rest and calculate your score of cals x reps

BODYWEIGHT & LIMITED KIT PROGRAMMES

A pair of 24-minute AMRAP’s are on the cards this week. Move through this week’s exercises keeping an eye on the clock for 20 jump squats E4MOM! Dive back in where you left of keeping rest periods to a strict minimum to develop aerobic capacity and muscular endurance.