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Programming W/C 28/06/21

Programming W/C 28/06/21
28/06/2021 Manor

INTRO

YOUR WEEKLY RUN DOWN 

“All progress takes place outside the comfort zone.”

You may not be there yet, but you are closer than you were yesterday – to all the newbies and those of you restarting your training with us – keep on grafting. 1 down and 7 more weeks of gainz to be had before our next round of testing. Heads down and crack on.

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME

We kick of the latest week of programming with a tough ‘chipper’. ‘Buy-in’ to the workout with cals on your cv kit on the GYM programme or hand release push-ups on the LIMITED KIT programme before chipping away at each exercise, starting with 50 reps of kb thrusters, break up the reps as needed and once complete move on to the next – keeping rest to a minimum. ‘Buy-out’ with a second set of cals or HRPU’s. Next up is an 8,8,16 circuit of 1 to 2 leg broad jumps, CV sprint and plate ground to overhead, set the clock for 10 mins and see how many rounds you can complete. It’s back on the CV kit for the finishing block with short powerful bursts of a 20:10 w/r tabata.

THE BODYWEIGHT PROGRAMME

As usual – same protocol and reps……just different moves. Switch out your kit for the dynamic bodyweight alternatives and jack up the heart rate!

VOLUME

THE GYM PROGRAMME

Last week’s 10 reps split down into 2 sets of 5 as we move into a cluster week of heavier lifting following a 2-0-1-0 tempo. Load up the bar if your form is on point and push out 5 heavy lifts at an RPE of 8. Rack you bar for a brief intra set rest of around 20 seconds before performing another 5 reps. This is where strength gets built. Accessories on all programmes ensure key lifts are supported with same muscle group development and mobility work.

THE LIMITED KIT PROGRAMME

Grab your kb on Tuesday for an opening block tri-set of rack hold reverse lunges, close grip kb push-ups and narrow stance goblet squats following this week’s 2-0-1-0 tempo. Thursday’s opener supersets a good morning hip hinge with isolated hamstring bridges as we develop anterior and posterior strength equally. Uni lateral push and pull work on both days continue this theme for upper body through the accessory blocks.

THE BODYWEIGHT PROGRAMME

It’s all about hand and feet positions this week as we tweak familiar movements to provide a different challenge. Grab a book to raise you heels for a narrow stance sissy squat to overload the quads and a wide hand position to perform alternate archer push-ups. Make sure you have a timer handy on Thursday for a series of 1 min isometric holds of glute bridge, plank and 90-degree wall sits!

FUNCTIONAL CAPACITY

THE GYM PROGRAMME

12 mins of an E2MOM tri-set puts the squeeze on recovery to build our aerobic power and develop muscular endurance. Take 2 mins to complete 7/10 cals on your CV kit, 10 goblet squats and 5 HR burpees, resting in any remaining time. Rinse and repeat. Next up is an 8 min AMRAP of walkouts jump squat and swings before testing out the gas tank with 4 efforts of 1 min on/off.

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

THE GYM PROGRAMME

It’s straight gas this week….25 mins is on the clock as we test our aerobic endurance and power with an ascending and descending paired ladder of 40-30-20-10 each of cals on cv kit and burpees!

BODYWEIGHT & LIMITED KIT PROGRAMMES

E2MOM blocks provide the main thrust of this week’s sessions. See if you can get the work done in time and recover before the clock goes and you resume the next block. Wednesday starts out with 6 rounds of 20 air squats, 15 hand release burpees and 10 reverse lunges. Can you hang in there and keep a consistent pace for 6 rounds?!

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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