{"id":1931,"date":"2021-04-30T13:44:31","date_gmt":"2021-04-30T12:44:31","guid":{"rendered":"https:\/\/mymanor.london\/?p=1931"},"modified":"2021-04-30T13:44:31","modified_gmt":"2021-04-30T12:44:31","slug":"programming-w-c-03-05-21","status":"publish","type":"post","link":"https:\/\/mymanor.london\/programming-w-c-03-05-21\/","title":{"rendered":"Programming W\/C 03\/05\/21"},"content":{"rendered":"

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

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

\n

There\u2019s a definite sense of optimism in the air, the sun is shining, and we move ever closer to being able to resume indoor group sessions across all Manor\u2019s!<\/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

12 mins of EMOM work opens up both sessions this week as we put your powers of recovery to the test. Complete the set reps for each exercise within the minute and rest in any remaining time before moving onto the next exercise \u2013 repeat the 3 exercises for 4 rounds. AMRAP\u2019s for block B with a focus on overhead strength and stability with snatches into overhead reverse lunges on Monday, with a more technical challenge of kb cleans before s\/a push press on Thursday. Finishing intervals move to 30-second efforts with 15 secs rest on both programmes with kb jump squats, squat thrusts, swings and lunges replacing CV kit.<\/div>\n

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

As above with plenty of dynamic plyometrics replacing kb and db exercises \u2013 by no means any easier<\/div>\n

VOLUME<\/h2>\n

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

When the weights go up the reps go down. Key exercises this week move onto heavier cluster blocks. Take last week\u2019s 10 reps, increase the weight and split into 2 sets of 5 with a brief 15-20 second intra set rest as the focus shifts to strength. Follow Tuesday\u2019s front squat cluster with a 30-second goblet iso-hold for a super-intensive opening block! Uni-lateral accessories exercises help build strength in key areas. Keep drilling the intra set mobility exercises to remain injury-free.<\/div>\n

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

A slight change to the tempo this week as we quicken things up with a 2-0-1-0 pace to each rep on key lifts. Supersets hitting the same muscle group for 10 reps ensure plenty of time under load to encourage muscle growth and development. Functional upper, lower and core accessories help complete a full-body workout on both days.<\/div>\n

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

AMRAP\u2019s and Tri-sets provide the formats for this week\u2019s workouts. Accumulate the reps and minimise the breaks with overhead walking lunges and press-ups with shoulder taps in block A on Tuesday before moving onto narrow press ups, bench dips and split squats with 10 second iso holds for a chest and legs focused workout. Friday\u2019s session mixes up foot and hand positions with narrow stance squats, archer push-ups along with 60 second iso holds of wall sits and planks holds.<\/div>\n

CAPACITY<\/h2>\n

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

A 12 min AMRAP opens up Wednesday\u2019s session \u2013 move through 10\/15 cals of cv work, 10 burpees and 20 jump squats at a steady pace to jack up the heart rate before closing out with 4 x 2 min on\/1 min off intervals. Go hard but aim to hit similar scores each round. Saturday’s session is a race against time \u2013 can you complete the cals\/reps ladder of 40,30,20,10 of burpees and cv kit within the 25 min timecap? Max burpees in remaining time for any of you that can!<\/div>\n

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

We continue laying down the foundations or muscular and aerobic endurance this week with 3 min AMRAP\u2019s of paired movements. Complete 3 mins of work alternating every 30 seconds on Wednesday\u2019s blocks and 4 mins of work changing every 60 secs on Saturday\u2019s opener. Rest decreases whilst work increases with a 9 min EMOM in Saturday\u2019s second block.<\/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 There\u2019s a definite sense of optimism in the air, the sun is shining, and we move ever closer to being able to resume indoor group sessions across all Manor\u2019s! OVERVIEW OF UPCOMING SESSIONS FORCE THE GYM PROGRAMME & THE LIMITED KIT PROGRAMME\u00a0 12 mins of EMOM work opens up both sessions this week as we […]<\/p>\n","protected":false},"author":3,"featured_media":1933,"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 03\/05\/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-03-05-21\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programming W\/C 03\/05\/21 - Manor London\" \/>\n<meta property=\"og:description\" content=\"INTRO YOUR WEEKLY RUN DOWN\u00a0 There\u2019s a definite sense of optimism in the air, the sun is shining, and we move ever closer to being able to resume indoor group sessions across all Manor\u2019s! 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