{"id":2649,"date":"2021-07-13T11:58:06","date_gmt":"2021-07-13T10:58:06","guid":{"rendered":"https:\/\/mymanor.london\/?p=2649"},"modified":"2021-07-13T11:58:06","modified_gmt":"2021-07-13T10:58:06","slug":"programming-w-c-12-07-21","status":"publish","type":"post","link":"https:\/\/mymanor.london\/programming-w-c-12-07-21\/","title":{"rendered":"Programming W\/C 12\/07\/21"},"content":{"rendered":"

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

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

\n

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

We\u2019re halfway through our latest training cycle and rather than wait another 4 weeks to see where your fitness is at why not try taking on our latest MANOR MISSION?<\/p>\n

Your mission, should you decide to accept it is to complete 5 cals ski, 5 d\u2019ball over shoulder, 10 cals, 10 d\u2019ball over shoulder, 15\/15 & 20\/20 for time! Prizes are on offer for quickest times and standout efforts. 30k\/50k balls for m\/f. Want in? \u2013 grab one of our coaches to verify your attempt.<\/p>\n

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

FORCE<\/h2>\n

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

\n

We dive into things this week with 3 big exercises as part of a 10 min AMRAP \u2013 complete 10 devils press, 10 thrusters and 10 goblets squats, rinse and repeat to fire your whole body up. There\u2019s 12 mins on the clock for block B, complete 21-15-9 for each of hang snatch, burpees and cals Cv. If you finish work your way back up from 9 reps and see how far you get. Grab a kb for this week\u2019s finishing block of kb swings and kb jump squats for 30 secs on 15 secs off.<\/p>\n<\/div>\n

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

\n

We follow the same format as the gym and limited kit programme with plenty of plyometric work in place of weighted exercises.<\/p>\n<\/div>\n

VOLUME<\/h2>\n

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

\n

We\u2019re down to 6 reps this week on key exercises. If you\u2019re form is good then load up on the weight following this week\u2019s 2-1-1-0 tempo. Each main lift forms part of a paired superset with a second exercise for the same muscle groups to help build muscle size as well as strength. Accessory work incorporates a push, pull and core movement for a full body workout.<\/p>\n<\/div>\n

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

\n

As per the Gym Programme it\u2019s same muscle group paired supersets this week. Complete iso-holds on Tuesday\u2019s session before moving into an exercise for the same muscle group for 12 reps at the 2-1-1-0 tempo to increase the mechanical tension and major muscle groups and help encourage hypertrophy (increased muscle size). Similar stuff on Thursday with uni-lateral work for same muscle groups before moving onto push, pull & core accessories.<\/p>\n

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

\n

AMRAPS and increasing rep ladders bring about the reps and volume to this week\u2019s sessions. Complete an anterior pressing and core focus on Tuesday with hand release push-ups, controlled bird-dogs and slow eccentric squats. It\u2019s 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\u2026.a great way to fire up the mid-section.<\/p>\n<\/div>\n<\/div>\n

FUNCTIONAL CAPACITY<\/h2>\n

It\u2019s the second time we make use of 21-15-9 this week as we aim to complete 3 different blocks of work, each with a 9-minute time cap. If you\u2019ve got the gas to get the work done within the time cap stay on your cv kit and hit max cals in any remaining time.<\/p>\n

\n

CAPACITY<\/h2>\n

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

Straight forward blocks of work that will develop your cv game! Move through the gears increasing your intensity as the intervals reduce in time working and time resting \u2013 a great way to develop self-gearing and test you output capabilities.<\/p>\n

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

\n

A 10 min EMOM block is first up on Wednesday \u2013 odd mins = burpees and even mins are jump lunges as we alternate back and forth. A 10 min E2MOM is up next. Complete the reps for 3 exercises and rest in any remaining time for 5 rounds \u2013 keep an eye on the clock and aim to be consistent. Alternate between 2 different 4-minute AMRAP blocks for 3 rounds on Saturday -resting for 30 secs between each changeover.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

\n

FINISH STRONG FRIDAY<\/h2>\n
\n

The darkness remains under wraps\u2026..find out on the day!<\/p>\n<\/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?! We\u2019re halfway through our latest training cycle and rather than wait another 4 weeks to see where your fitness is at why not try taking on our latest MANOR MISSION? Your mission, should you decide to accept it is to complete 5 cals ski, 5 d\u2019ball over shoulder, 10 cals, […]<\/p>\n","protected":false},"author":1,"featured_media":2651,"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 12\/07\/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-12-07-21\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programming W\/C 12\/07\/21 - Manor London\" \/>\n<meta property=\"og:description\" content=\"INTRO YOUR WEEKLY RUN DOWN\u00a0 Have you got the minerals?! 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