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Programming W/C 26/07/21

Programming W/C 26/07/21
23/07/2021 Manor

INTRO

YOUR WEEKLY RUN DOWN 

‘Freedom is the only worthy goal in life. It is won by disregarding things that lie beyond our control.’ EPICTETUS

5 weeks into our latest training cycle and a renewed chance to knuckle down and make some headway into your goals and those summer gainz – what lies within your power to control and change for the better this week?

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME

2 x 12 min AMRAP’s of ascending and descending reps kick off this week’s training. Up first are 8 reps of squat clean thrusters, keep your dumbbells at your shoulders and move into 10 reverse rack lunges before a 12 cal stint on your cv kit. Grab a plate for ground to overheads, burpees to plate and a shorter 8 cal sprint in block 2 as the reps descend from 12-8. Finishing intervals are a big hit for the shoulders with 30 secs on 15 secs off alternating between each arm for 3 rounds. Burpee alternatives are subbed in for CV kit on this weeks Limited Kit Programme.

THE BODYWEIGHT PROGRAMME

Following the same format as the gym and limited kit programmes with plyometric bodyweight movements!

VOLUME

THE GYM PROGRAMME

A chance to test out your 5RM for some of you this week. If you’re a regular attendee load up and lay down a few markers ahead of the upcoming testing week. Same muscle group supersets help encourage hypertrophy along with strength development in all programmes with a press, pull and lower body accessory movements completing a full body workout on all sessions.

THE LIMITED KIT PROGRAMME

A unilateral superset opens this week’s training. Grab your dumbbell or kb for overhead reverse lunges followed by single arm push press as we work the legs and build overhead stability and a strong posture. Thursdays opening block features a taxing tri-set for the posterior muscle groups – perform kb good mornings, into staggered RDL’s before moving into higher reps for deadlift high pulls with your KB. More core to follow in the accessory block – keep an eye out for single arm floor presses from a hollow body hold position!

THE BODYWEIGHT PROGRAMME

Narrow and wide press ups form the opening superset as we overload chest and triceps from different movement planes. Isometric wall sits and plank variants complete Tuesday’s chest, legs and core focus whilst the second session of the week shifts to challenging the posterior muscles groups with prone shoulder press and single leg RDL’s for hamstrings and glutes.

FUNCTIONAL CAPACITY

THE GYM PROGRAMME

Constant work with an added twist! Stick 25 mins on the clock and AMRAP your way through 6 walkouts to squat jumps, 8 thrusters, 10 HR burpees and 12 cals on your CV kit…. keep your eye on the clock for the E5MOM and perform 25 air squats before picking up where you left off. The greater the cals the more rounds you got done!

CAPACITY

THE GYM PROGRAMME

It’s a run through the energy systems this week. Start out with a 15 second anaerobic effort and rest for 45 seconds for the first 5 mins before rolling into 30 on 30 off, 1 min on 1min off and testing your lactate tolerance! A spicey finishing block awaits – work for 1 min on your cv kit before jumping straight into burpees for 1 min and then resting for 1 min, repeat x 3. Your score is total cals x total reps burpees!

BODYWEIGHT & LIMITED KIT PROGRAMMES

Alternate between 2 x 4 min blocks each comprising of 2 different exercises, alternating every 30 secs on Wednesday – take things up a gear on Saturday with 60 secs of work per exercise before completing a 9-minute block of increasing work and decreasing rest of broad jumps, sprawls and reverse lunges.

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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