PROGRAMMING WEEK 3 of 6
7th Sept – 12th September
Week 3 of our 6-week Strength/Muscular Endurance focused cycle.
The Open is now confirmed for Feb/March 2021, so we’ll be working towards this and planning to be ready to go when week 1 kicks off early next year.
We hope everyone is loving being back in the gym, and it’s crazy that we’ve been back 6 weeks already! Intensity is pretty much back up to where we were before lockdown, just remember to be sensible and avoid over-training and injury.
Have a great week guys and enjoy the workouts 😊
This week’s overview:
Tuesday: Front squat
Thursday: Snatch complex
Friday: Engine work / Muscular Endurance
Saturday: Functional Bodybuilding
MONDAY 7th SEPTEMBER
4 sets of 7 reps
Pause for 2 seconds 2-3 inches off the floor, then drive up. Control the negative phase down – no dropping!
Rest 2 minutes between sets. Build to the same or heavier than last week if you can.
In teams of 2
3 rounds for time-
100 DU / 200 SU
50 Russian KB swings 24/16kg
30 Synchro Sit ups
10 Synchro Up-Downs
(Partners can split the dubs and swings however they wish, sit ups and up-downs must be synchro).
Tempo Front squats
Every 3 mins for 15 mins
@ tempo 32X1
3 second negative. 2 seconds pause at the bottom. 1 second at the top.
(No rest between rounds)
14 overhead squats 42.5kg/30kg
14 burpees over bar
12 overhead squats 42.5kg/30kg
12 burpees over bar
10 overhead squats 42.5kg/30kg
10 burpees over bar
5 minutes to work on handstands.
Aiming for tight shape and control either on the wall / box / freestanding.
Min 1: 7-11 strict pull ups / toe nail pull ups / inverted ring rows / jump with eccentric
Min 2: 10-15 toes to KB
Min 3: Rest
Power cleans 45/30kg
Hand release push ups
Power Snatch complex
Every 90 secs x 10 (15mins):
1 Hang Power Snatch (above knee) + 1 Power Snatch (from floor)
Record Final Weight. Build over sets. No misses.
20 minute AMRAP
10 Push press 50/37.5kg
10 USA KB swings 24/16kg
10 Box jumps 24/20”
ENGINE / AEROBIC:
Every 5 minutes for 35 minutes
4 Turkish get ups (2 each side)
12 Goblet lunges (6 each)
Max cals bike/row or metres run
Score will be total cals or metres. Make sure to keep count!
Can use a different weight for TGU and lunges.
Perform as superset:
A1. Barbell Z-press x 8-10 each
A2. DB RDL 12-15 @ tempo 31X0
AMRAP in 18 minutes
22 Dumbbell Snatches (22.5/15 kg)
4 Single arm DB (Wo)Man Makers (22.5/15 kg) 2 reps each side
20 Single Dumbbell Front Squats (22.5/15 kg)