Programming W/C 31/05/21

28/05/2021 Manor

By Manor

28/05/2021

INTRO

YOUR WEEKLY RUN DOWN

2 weeks of in-facility training is in the bag and 2 to go before we hit ‘testing week’. There’s been a great turnout so far and we hope to add more sessions to our schedule over the coming weeks.

OVERVIEW OF UPCOMING SESSIONS

FORCE

THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME

A ‘chipper’ to start the week. Work through increasing reps starting at 20 burpees, within an 8-minute time cap – max cals in any remaining time on your CV kit if you complete the GYM PROGRAMME & max sprawls for those following the LIMITED KIT PROGRAMME. Grab a dumbbell for block B as we build some overhead power with dumbbell snatches and overhead single dumbbell lunges. After completing push-ups to kb drag keep an eye on the clock (or an ear out for your coach), as its 10 burpees E3MOM in this 12-minute block. Interval blocks drop to 30 secs on 15 secs off alternating between squat clean thrusters left arm then right arm.

THE BODYWEIGHT PROGRAMME

A chipper kicks things off as above – switching in bodyweight alternatives including hand release push-ups, sprawls tuck jumps and of course burpees!

VOLUME

THE GYM PROGRAMME

2 weeks out from testing on the GYM PROGRAMME and we go heavy with 2 clusters of 3 reps following a 2-0-1-0 tempo. Take last week’s 6 reps, increase the weight and hit 2 heavy sets, pausing for a brief 10-20 second re-rack to build strength in the key lifts. Uni-lateral accessories and core work complete full body programmes on all days. Saturday’s session devotes time to some dynamic strength work as we look to establish competency in kb cleans and kb snatches in the accessory block.

THE LIMITED KIT PROGRAMME

A return to pre-exhaustion isometric supersets – complete the challenging 30 second low goblet squat hold to fire up the legs before moving straight into tempo squats on Tuesday. More of the same with a low hold at the bottom of a push-up before performing the reps – a great way to blast through strength plateaus and pack on some muscle. More supersets on Thursday as we hit posterior muscle groups combining RDL’s with curtsey lunges and upright rows with single arm rows. Core work in the finishing blocks of both workouts ensures no muscle group is left out!

THE BODYWEIGHT PROGRAMME

AMRAPS and increasing rep ladders bring about the reps and volume to this week’s sessions. Complete an anterior pressing and core focus on Tuesday with hand release push-ups, controlled bird-dogs and slow eccentric squats. It’s more of the same on Thursday with split squats and push back press-ups together with a core focus of good mornings and rotational planks….a great way to fire up the mid-section and perfect antidote for any of you spending prolonged periods sitting hunched over at a desk (or kitchen table!).

FUNCTIONAL CAPACITY

Week 3 of our latest class addition – and its another big sweat! 24 mins is on the clock as we work through 21-15-9-15-21 reps of plate ground to overhead, cv Cals and burpees – max Cals in remaining time for any of you that manage to finish! A core endurance block changing every 10 reps between KB swings and butterfly sit-ups completes this week’s session.

THE GYM PROGRAMME

CAPACITY

BODYWEIGHT & LIMITED KIT PROGRAMMES

An AMRAP tri-set is first up on Wednesday – grind out your reps in the 12-minute opening block before moving onto an increasing working time and decreasing rest block for another 12 mins featuring burpees, plank shoulder taps, hand release push-ups and jumping jacks. Saturday session puts your powers of recovery to the test with a pair of E3MOM blocks of 3 different movements.