Monday 28th January
5 DBL DB deadlifts
8 Press ups
10 Air squats
4×8 @65% of 1rm
Sets every 2:30
Continuing with our high volume back squat sessions. Today we are working 4 sets of 8 at 65% of members 1rm back squat. Again we should focus on our tempo, bracing the midline before each rep, making these sets as easy as possible.
Coaching the movement:
With hands slightly wider than shoulder width. We need to make sure members are bracing their midline, initiating the squat with a slight hinge of the hip, then sitting their hips back and down, driving through the ground with their chest coming up first.
For Time (10-12 min cap)
15 DBL DB Deadlifts B: 15/10 G: 22.5/15 R: 25/17.5
5 Man Makers
Today’s workout is for time. We are starting the workout off with burpees to attack the heart rate. This will also burn the forearms and shoulders making the deadlifts more difficult. We are working with odd objects for today’s deadlifts. Members will have to set their hips slightly lower for these to be able to target the hamstrings and touch the ground. We should break these up as they will really target the posterior slowing the following movements down.
Tuesday 29th January
20 Second HS hold
5 Barbell hang power cleans
5 Barbell front squats
Every 30 seconds for 10 mins
1st 30 seconds- 1 power clean
2nd 30 seconds- 1 squat clean
Our strength work today is working on the cleans. Members will complete 1 rep every 30 seconds for 10 minutes. For the 1st 30 seconds of each minute members will perform 1 power clean. The 2nd 30 seconds of each minute members will perform 1 squat clean. There is no prescribed weight for this work. We would believe the weight we use will be determined by our power clean weight.
Coaching the movement:
Members will deadlift the bar to the hip. Members will stand tall shrugging shoulders to their ears, pulling themselves underneath the bar, catching in a quarter squat or full squat with a high front rack position.
14 Min AMRAP
12 Hang Squat Cleans B: 35/25 G&R: 42.5/30
*30 Seconds rest after each round
Today our members have a rested AMRAP. We will work 2 movements, low volume HSPU immediately into high volume light barbell hang squat cleans. After each round our members will rest for 30 seconds. We should push our members and set the task of completing every round unbroken for those more advanced participants.
Tuesday 29th January POTENT
3 clean high pulls
3 muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1 + 3 push presses
3 power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 high hang clean pull unders + 3 push jerks
3 squat cleans + 3 split jerks
Clean and Jerk
14 Rounds of
1 Clean and Jerk
Increase weight every set
Sets every 1:15
1-minute AMREPS Clean and Jerk @ 80% heaviest weight of the day
1-minute AMREPS Clean and Jerk @ 75% heaviest weight of the day
1-minute AMREPS Clean and Jerk @ 70% heaviest weight of the day
Wednesday 30th January
Dynamic mobility drills:
Leg swings, duck walks, adductors, abductors, calf walkouts.
3 min rest between efforts
Members have 5 rounds of an 800m run. We will look to score this workout for total time taken to complete all 5 rounds. Members will rest 3 mins between efforts.
*Hang from pull up bar for 15 seconds before completing set
Rest as needed between efforts
Our members gymnastics work today, again is working on the TTB under fatigue. Many members find they struggle with the TTB due to the grip. We are allowing members the opportunity to work on this under arm fatigue by hanging from the pull up bar for 15 seconds, then completing anywhere up to 10 reps per round.
Thursday 31st January
10 Split jumps
5 Burpees to target
3 Strict pull ups
6×3 Weighted Pull Ups
Sets every 2min
*5 Mins to build to working weight
*Stay same weight for each working set
Today’s strength work we are focussing on the weighted pull up. We are looking for 6 sets of 3. We will allow members 5 mins at the beginning to build up to their weight. We want our members to work at the same weight throughout each working set.
10 Min AMRAP
16 DBL DB Lunge B: 15/10 G: 22.5/15 R: 25/17.5
10 Burpees to Target
5 Pull Ups
We have a low volume workout of lunges, burpees and pull ups. Mmebers will move through rounds fast. We should recommend to members not to sprint through the 1st couple of rounds. This will slow down the later rounds significantly. We can regulate the heart rate through the burpees. We slow the pace of these, this will allow for unbroken pull ups and lunges.
Friday 1st February
400m Ass Bike
10 Barbell good mornings
7 HR push ups
5 Med ball sit ups
Sets every 2:30
Today’s strength work is a strength maintenance session. Members will complete 5 sets of 5 AHAFA of Pendlay Rows.
15 Min ARMAP
15 Deadlift B: 52.5/35 G&R: 60/42.5
15 Push Ups
15 Weighted sit ups B: 15/10 G&R: 20/15
Our workout today is a long AMRAP all consisting of 15 reps per round. We have a light deadlift to begin each round. Even though the weight is light and manageable. We would still recommend breaking these up due to the volume and length of this workout. Moving into the push ups, these should be broken up early. Planned rest is always better than forced rest.