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25.01.18

Strength

Back squat x 4-6 reps @ 70% 1 rep max

2 minutes rest. 4 sets.

Accessory

Leg press x 8

Prowler push x 2

Rest 90 seconds. 3 sets.

Bulgarian split squat x 12 each leg

Squat jumps x 12

Rest 90 seconds. 3 sets.

Finisher

Assault bike for calories – 30 seconds just legs, 30 seconds just arms, 60 seconds dual action.

24.01.18

Strength

5,4,3,2,1 reps of power cleans

Rest 2 minutes between sets. Make each set heavier.

Conditioning

16 minute AMRAP

250m Ski erg

5 DB snatch each side

10 burpee box jumps

250m Row

20 wall balls

20 sit ups

Finisher

1k treadmill run @ 7% incline as fast as possible

23.01.18

Strength

Bench press x 4-6 reps @ 70% 1 rep max

Weighted pull ups/Pull ups/jumping pull ups/assisted pull ups/ring rows x 5

Rest 2 minutes. 4 rounds.

Accessory

Incline DB press x 8

Dips x 6-10

Rest 90 seconds. 4 sets.

DB row x 8 each side

Reverse fly x 8

Rest 90 seconds. 4 sets

Finisher

4 minutes to do as many press ups as possible

Rest 2 minutes.

4 minutes to do as many rope climbs as possible.

22.01.18

Strength

Dead lifts x 4-6 reps @ 70% 1 rep max

2 minutes rest. 4 – 5 sets.

Accessory

Single leg RDL x 5 each leg

1 minute rest.

Weighted step ups x 5 each leg

1 minute rest.

Box jump x 10.

1 minute rest.

3-4 rounds.

Finisher

20 second treadmill sprint – Pull cord to stop – 10 seconds deadmill sprint.

Rest 60-90 seconds.

4 rounds

 

19.01.18

A.

30-20-10-20-30 reps of

Assault bike cals & Sit ups

B.

3 rounds of –

400m run

21 KB swings

12 pull ups/jumping pull ups/band assisted pull ups/ring row

C.

1000m row

50 wall balls

30 burpees

18.01.18

Strength

6-8 reps of back squat @ 60-70% of 1 rep max.

Rest 1:30 – 2:00. 3-4 sets.

Accessory

Pistol squats x 5 each leg (use a TRX or onto a box if needed)

Rest 1 minute – 4 sets

DB lunge x 6 each leg & Split squat x 6 each leg

Rest 1 minute – 4 sets.

Weighted squat jumps x 10

Rest 45 seconds – 4 sets

Finisher

42 floors on the stairmaster for time

 

17.01.18

Strength

Handstand practise f0r 8 minutes. Practise wall assisted handstands first – then try a few freestanding if you have the confidence.

Then.

Perform as quickly as possible:

10,9,8,7,6,5,4,3,2,1 reps of Bench press @ 60% 1 rep max

20,18,16,14,12,10,8,6,4,2 reps of press ups

Accessory

40 x ring dips/dips/assisted dips/bench dips –

Every time you break you must perform a 20 metre bear crawl.

40 x TTB/knee raise –

Every time you break you must perform a 40 second plank.

20 x wall walks –

Every time you break perform a 20 second hollow hold.

 

 

16.01.18

Strength

Dead lift x 6-8 reps @ 60-70% of 1 rep max

Rest 2 minutes

3-4 sets

Accessory

8 x RDL (straight leg dead lift) use light – med weight

12 x KB swing (use heavy KB)

3 x Broad jump (each one should be as far as possible)

Rest 90 seconds

4 rounds

Finisher

10 x DB snatch & 10 x box jumps

8 x DB snatch & 8 x box jump

6 x DB snatch & 6 x box jump

4 x DB snatch & 4 x box jump

2 x DB snatch & 2 x box jump

15.01.18

Strength

A.

Overhead press x 6-8 @ 60-70% of 1 rep max.

Rest 90seconds. 3-4 sets.

B.

Pull ups x 5  (use a resistance band if needed)

10 x bent over row

15 x preacher bar bicep curl

Rest 2 minutes

3 rounds

C.

5 x DB press

10 x press up (on knees if needed)

15 x tricep extension

Rest 2 minutes

3 rounds

Finisher

Hollow hold x 20seconds

rest 20 seconds

5 rounds

12.01.18

Strength

Hang power clean practice –

Work up to your heaviest 3 reps

Testing

Watt bike – 6 second power peak test

5 attempts to find you highest power peak

Conditioning

20 minute AMRAP

200m run

20 x double unders

10 x burpees

5 x hang power clean @ 70% of your 3 rep max