INTRO
YOUR WEEKLY RUN DOWN
We’re back in the saddle this week as we start our latest 8-week training cycle after last week’s testing. Key lifts in this round of VOLUME are front squat, strict press, sumo deadlift and pullups. With the resumption of group sessions on the horizon, it’s almost time to open all Manor’s and take things up a notch ready for summer!
OVERVIEW OF UPCOMING SESSIONS
FORCE
THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME
After a 20 burpee ‘buy-in’ we kick things off this week with a high rep ‘CHIPPER’. Chip away at the high rep exercises and try and keep rest periods to a minimum before moving on to the next exercise…if you manage to finish within the time cap you’ve either gone too light or are a gym savage! – in either case, it’s max reps’ burpees in any remaining time. Thursdays opening block makes use of the 21-15-9 protocol – but with a twist. Complete the reps on each of the 3 exercises descending reps on 2 exercises with ascending reps on manmakers! Finishing intervals this week revert to 20:10 tabata, with bodyweight movements on Monday and uni-lateral squat clean thrusters on Thursday.
THE BODYWEIGHT PROGRAMME
As per the Gym & Limited Kit programmes follow the ‘Chipper’ on Monday’s session and the 21-15-9 on Thursday, replacing the kit exercises with plyometric bodyweight movements!
VOLUME
THE GYM PROGRAMME
A change in the key-lifts is coupled with the return to high reps, lighter loads and a change in tempo as we drill form and look to work on establishing good lifting mechanics. If this is your first week working with a barbell for a number of months, then this latest cycle is the ideal opportunity to build things back up again from a good foundation. Uni-lateral and core accessories compliment both programmes and help redress any imbalances.
THE LIMITED KIT PROGRAMME
We return to some pre-fatiguing iso-holds as part of the same muscle group supersets in the first session of the week as we pair up a weighted iso-hold goblet squat for 30 seconds before following a 2-0-1-0 tempo for 12 reps…. aside from setting your legs on fire the time under mechanical load gives you the best bang for your buck when it comes to growing adding muscle! The second session of the week makes use of the same muscle group supersets as well, with a shift to high reps and uni-lateral work.
THE BODYWEIGHT PROGRAMME
12 min AMRAP work blocks with plenty of angles and time under tension via slow tempos on both programmes as we manipulate your body weight to help stimulate muscle growth. Grab a towel for the second session of the week ready for the tactical lunges.
CAPACITY
THE GYM PROGRAMME
Longer blocks of work form a 24 min AMRAP in the first session of the week as we establish our aerobic base before introducing aerobic power sessions in later weeks. Aim to complete each 20-calorie effort in a similar time before moving into bodyweight movements. Saturday’s session shifts to 5-minute work blocks, again with a focus on locking into a manageable effort level to hit consistent scores round after round.
BODYWEIGHT & LIMITED KIT PROGRAMMES
We’re back to longer blocks of work as we aim to increase our muscular endurance and build a solid foundation for later weeks. Complete the 12 min AMRAP working at a steady pace that means you can keep on going before moving onto the EMOM of ascending work periods with decreasing reps on Wednesday’s session. Saturday’s session follows blocks of E3MOM’s – factoring in short rests after timed work through 3 different movements. Aim to keep your reps around the same number each round.
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.
