{"id":1906,"date":"2021-04-26T15:32:42","date_gmt":"2021-04-26T14:32:42","guid":{"rendered":"https:\/\/mymanor.london\/?p=1906"},"modified":"2021-04-26T15:32:42","modified_gmt":"2021-04-26T14:32:42","slug":"programming-w-c-26-04-21","status":"publish","type":"post","link":"https:\/\/mymanor.london\/programming-w-c-26-04-21\/","title":{"rendered":"Programming W\/C 26\/04\/21"},"content":{"rendered":"

INTRO<\/strong><\/span><\/h3>\n

YOUR WEEKLY RUN DOWN\u00a0<\/span><\/b><\/p>\n

\n

We\u2019re back in the saddle this week as we start our latest 8-week training cycle after last week\u2019s 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\u2019s almost time to open all Manor\u2019s and take things up a notch ready for summer!<\/p>\n

OVERVIEW OF UPCOMING SESSIONS<\/strong><\/span><\/h3>\n

FORCE<\/h2>\n

THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME\u00a0<\/span><\/b><\/p>\n

After a 20 burpee \u2018buy-in\u2019 we kick things off this week with a high rep \u2018CHIPPER\u2019. 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\u2019ve either gone too light or are a gym savage! \u2013 in either case, it’s max reps\u2019 burpees in any remaining time. Thursdays opening block makes use of the 21-15-9 protocol \u2013 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.<\/div>\n

THE BODYWEIGHT PROGRAMME<\/b><\/p>\n

As per the Gym & Limited Kit programmes follow the \u2018Chipper\u2019 on Monday\u2019s session and the 21-15-9 on Thursday, replacing the kit exercises with plyometric bodyweight movements!<\/div>\n

VOLUME<\/h2>\n

THE GYM PROGRAMME\u00a0<\/span><\/b><\/p>\n

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.<\/div>\n

THE LIMITED KIT PROGRAMME<\/b><\/p>\n

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.<\/div>\n

THE BODYWEIGHT PROGRAMME<\/b><\/p>\n

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.<\/div>\n

CAPACITY<\/h2>\n

THE GYM PROGRAMME\u00a0<\/span><\/strong><\/p>\n

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\u2019s 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.<\/div>\n

BODYWEIGHT & LIMITED KIT PROGRAMMES<\/strong><\/p>\n

We\u2019re 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\u2019s session. Saturday\u2019s session follows blocks of E3MOM\u2019s \u2013 factoring in short rests after timed work through 3 different movements. Aim to keep your reps around the same number each round.<\/div>\n

ONE MORE THING<\/strong><\/span><\/h3>\n

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.<\/b><\/p>\n

MANOR ON DEMAND<\/h2>\n

Sign up now<\/span><\/a>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

INTRO YOUR WEEKLY RUN DOWN\u00a0 We\u2019re back in the saddle this week as we start our latest 8-week training cycle after last week\u2019s 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\u2019s almost time to open all Manor\u2019s and take things up […]<\/p>\n","protected":false},"author":3,"featured_media":1907,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[64],"tags":[],"yoast_head":"\nProgramming W\/C 26\/04\/21 - Manor London<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mymanor.london\/programming-w-c-26-04-21\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programming W\/C 26\/04\/21 - Manor London\" \/>\n<meta property=\"og:description\" content=\"INTRO YOUR WEEKLY RUN DOWN\u00a0 We\u2019re back in the saddle this week as we start our latest 8-week training cycle after last week\u2019s testing. 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