{"id":2314,"date":"2021-06-11T15:12:18","date_gmt":"2021-06-11T14:12:18","guid":{"rendered":"https:\/\/mymanor.london\/?p=2314"},"modified":"2021-06-11T15:12:18","modified_gmt":"2021-06-11T14:12:18","slug":"programming-w-c-14-06-21","status":"publish","type":"post","link":"https:\/\/mymanor.london\/programming-w-c-14-06-21\/","title":{"rendered":"Programming W\/C 14\/06\/21"},"content":{"rendered":"

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

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

\n

Have you got the minerals?!<\/strong><\/p>\n

After 8 weeks of graft, we arrive at testing week. Whatever programme you may be following there\u2019s a series of tests for you to get stuck into. Are you a solid all-rounder or do you have holes in your game that need improving? Take part in our tests this week and see where you\u2019re at.<\/p>\n

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

FORCE<\/h2>\n

THE LIMITED KIT PROGRAMME & BODYWEIGHT KIT PROGRAMME <\/strong><\/p>\n

Make sure you take a rest day as we open up the week with testing on both programmes. First up is a burpee EMOM test. Complete 8 burpees in minute 1 and rest in any remaining time. Add an extra rep each round until you run out of time to get your score! It\u2019s then max reps for 2 minutes on a number of exercises, resting for 2 minutes between each attempt.<\/div>\n

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

We dive straight into things this week with a gassy 15-9-6-9-15 of hand release burpees, hang snatches and thrusters. Complete max cals on your CV kit in any remaining time if you manage to get the work done. Next up is some uni-lateral work \u2013 grab a Kb for high pulls, reverse lunges and push jerks before switching sides \u2013 AMRAP for 10 min making sure you hold good form throughout. Finishing blocks shift to 40 seconds on 20 secs off, switching between CV kit and American Kb swings.<\/div>\n

VOLUME<\/h2>\n

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

\n

First up on WEDNESDAY is a challenging 12-minute test for AEROBIC ENDURANCE \u2013 the body\u2019s ability to sustain medium to high physical exercise for an extended period of time. Next up is a 3-minute test for AEROBIC POWER \u2013 the ability of the heart and lungs to use oxygen over a shorter effort and clear lactate from the muscles. For both tests simply record what piece of kit you used and how many calories you managed to rack up!<\/p>\n

Last up is a test of MAXIMAL ANAEROBIC SPEED. This involves 3 all out efforts for 6-10 seconds in an attempt to generate maximal force, measured in WATTS. This is a great leveller, allowing you to compare your scores with others of a different body weight. Simply divide your highest recorded score by bodyweight in KG to calculate your WATTS PER KG score.<\/p>\n<\/div>\n

CAPACITY<\/h2>\n

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

The clock is set for 30 mins as we run through 3 x 9 min AMRAP\u2019s of increasing workloads with a 1-minute rest as we move to the next block. Complete 10 reps of sprawls, Cals and air squats in Block A, 15 reps of HRPU\u2019s, Cals and high pulls are up next in Block B and 20 kb swings, Cals and burpees in Block C as we continue to develop aerobic capacity and muscular endurance.<\/p>\n

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

It\u2019s 90 on 30 off, alternating between 2 x 2-minute blocks of work each moving through 3 different exercises on Wednesday\u2019s session; before completing the dynamic AMRAP of lunge back to hop, butterfly sit-ups and jump squats for increasing reps. Saturdays\u2019 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.<\/div>\n<\/div>\n
\n

FINISH STRONG FRIDAY<\/h2>\n
The darkness remains under wraps…..find out on the day!<\/div>\n<\/div>\n
\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<\/div>\n

\n

MANOR ON DEMAND<\/h2>\n

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

INTRO YOUR WEEKLY RUN DOWN\u00a0 Have you got the minerals?! After 8 weeks of graft, we arrive at testing week. Whatever programme you may be following there\u2019s a series of tests for you to get stuck into. Are you a solid all-rounder or do you have holes in your game that need improving? 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