WC 16 August
Strength Week
Monday 16 August
5x5 barbell press
3x5 clean and press
3x5 clusters
x3
20 curtsy lunges
20 reverse lunges
20 glute bridges
x4
10 SA press
10 Sumo squat high pull
10 upright row
10 squats
8 x strict press
8 x push press (barbell press using legs)
8x press ups
rest 1 min
4x
Tuesday 17 August
300 rep workout
Pull ups 25
Deadlifts 50
Press ups 50
Box jumps or squat jumps 50
Toes to bar 50
Single arm C&P 25 each side
Pull ups 25
Isolation work
Db hammer curls x10
Overhead Tricep extension x10
Tricep dips x10
Single leg squats x10 each
Strong
Squats 4x6-8
Single leg squats 3x8 each leg
Barbell press 4x8
Bench press 4x8
Hip thrusts 3x10-12
Kas glute bridges 3x15
Wednesday 19 August
3x10 Deadlifts
3x10 Romanian Deadlifts
3xAMRAP pike push ups
4x
10 bent over DB rows
30s high plank hold (or handstand hold)
10 pike push ups
10 DB strict press
4x
10 wide bent over row
10 underhand bent over row
10 plank row each side
10 plank twists (weighted if possible using light DB)
45 seconds on each x2
high plank hold
negative press ups
press ups
Thursday 20 August
10 min AMRAP
5 deadlifts
5 squats
5 lunges each leg
5 barbell press
5 press ups
in pairs (next to you in box) 3 rounds of each one focus on heavy lifts
1 - 10 squats, squat hold/wall sit
2 - 16 lunges, KB swings
3 - 10 barbell strict press, inchworms
4 - 15 glute bridges, side squats
5 - 15 bent over row, press up to shoulder taps
Glute burner 2-3x20
Narrow glute bridges
wide glute bridges
clams (10 each side)
fire hydrants (10 each side)
Friday 21 August
E2MOM x6
10 squats
10 lunges
10 sumo deadlift high pull
5 down ups
4 mins on each station
1 - Squats x10
Single arm DB press x8 each arm
2 - Lying leg curls x12
Deadlifts x12
3 - Barbell press x12
Ball slams x12
4 - Deficit lunges x16
Glute bridges x15
5 - Chest press x12
Bent over row x12
6 - Tricep extensions x15
Biceps curls x15
7 - Feet elevated squats x12
Barbell front raises x12
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