Competitive / Performance Driven (from £40/pw)
A) Specific Warmup
i) 1 round 10 reps each - Bird dog, Dead bug, Russian baby makers, Shoulder dislocations.
ii) 2 rounds 1 minute each exercise - Jefferson Curls, Overhead barbell marches.
iii) 3 rounds 5 reps each - Muscle cleans, Front squats, Strict press from split position.
B) Strength
i) Explosive Strength Endurance
EMOM (Every Minute On the Minute) for 20m. Alternating movements.
Even: 1 Squat clean & Split jerk
Odd: 1 Power clean & Split jerk
Start at 70% of your 1 rep max and add weight every round. Maximum weight @85%.
ii) Raw Strength
Back Squat 7-5-3-7-5-3 reps @70-75-80-75-80-85%
C) Conditioning
"π"
3 rds For Time
14 Toes to Bar
15 Thrusters
9 Chest to Bar
26 Deadlifts
Barbell@43/30kg
Dumbells@22.5/15kgs
D) Accessory Work
3-5 rds. rest 1m in between each round
20s hollow hold
20 hollow rocks
20 Alternating single leg jackknife
10/10 Bottoms up windmill
Health and Wellbeing (from £25/pw)
A) Specific Warmup
1 round 10 reps each - Lizards, Scorpions, Bird dog, dead bug
1 round 10 reps each Squat Opener, Reverse - Forward- Side Lunges
2 rounds 5 reps each leg - Single leg rotational decelaration
B) Strength / Conditioning
Dumbell Squats Every 2 Minutes (E2M) for 10 minutes - 5 rounds
8-10 reps @ 15kg dumbells
10m AMRAP (As Many Reps As Possible)
10 dumbell snatch @ 10kg
10 box jump overs
C) Mobility / Restoration
i) Walk backwards and sideways for 2 minutes to recover and decrease your heart rate.
ii) Forward fold 1 minute, Saddle pose 1 minute, Child’s Pose 1 minute.
iii) 2-3 minutes restorative breathing. 4 second inhale through the nose, pause 2 seconds, 4 second exhale through the mouth, pause 2 seconds.
