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Programming W/C 29/03/21

Programming W/C 29/03/21
26/03/2021 Manor

INTRO

YOUR WEEKLY RUN DOWN 

The wait is over!! Keep your fingers crossed for some good weather over the next few weeks as the first phase of our re-opening begins with small outdoor group sessions at MCP. We’re only 3 weeks out from our next round of testing so keep on chipping away and making those small weekly gains.

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME 

We’re working against the clock this week with a pair of AMRAP’s kicking things off on Monday. Move through devil’s press, overhead lunges and weighted jumps squats in the opening block holding on to good form throughout. Thursday’s session tests your endurance capabilities with a 21-15-9 rep block of single arm squat clean thrusters, burpee jump overs and swings – can you complete the reps within the time cap? Max reps air squats in remaining time for anyone who finishes! This week’s finishing blocks shift to 30:15 with a uni-lateral focus to the second session of the week with left arm then right arm push presses.

THE BODYWEIGHT PROGRAMME

A savage to start the week from the queen of burpees herself – Lauren! Block A starts out with single arm burpees as part of an AMRAP before moving onto block B with single leg burpees. Thursdays 21-15-9 opener is equally as tough – can you complete jump lunges into jump squats, burpee jump overs and push-ups within the time cap? Finishing block pairings are 30 on 15 secs off in alignment with all programmes.

VOLUME

THE GYM PROGRAMME 

The tempo slows down on key lifts this week as we move to 3-1-1-0 lifting for 6 reps. The 1 second pause at the transformation point helps cement good lifting mechanics, builds strength and prevents bouncing through the reps. Uni-lateral work complete both workouts as we underpin with functional strength, balance and symmetry.

THE LIMITED KIT PROGRAMME

A continuation from last week’s extended iso-holds we increase the intensity with unilateral holds. Complete a 30-second low hold each side of split squats before moving straight into 8 reps following this week’s slower 3-1-1-0 tempo for a guaranteed burn! The same principles are at play on both programmes as we pre-fatigue compound movements as part of a superset.

THE BODYWEIGHT PROGRAMME

Variety is the spice of life! – plenty of angles, pauses and supersets to bring about the overload this week. Work through the AMRAP’s and high rep blocks pausing for the built-in mobility exercises for active rest.

CAPACITY

THE GYM PROGRAMME 

Make sure you get an early night in before tackling this week’s sessions! 2 extra spicey sessions with a high RPE are on the cards as we shift through the gears starting with 90 second efforts against 30 second rest periods moving down to 15 second near maximal efforts for anaerobic power.

BODYWEIGHT & LIMITED KIT PROGRAMMES

Be prepared to grind! This week features 2 lengthy AMRAPS to build endurance capabilities. Move through the reps on 3 movements stopping every 4 mins to complete 8 broad jumps in Wednesday’s workout and 20 jump squats on Saturday. Expect a great sweat and calorie burn.

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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