Strength Week!
Monday 27th Jan 2020
Front squats with barbell 4x12 pause for 2 secs at bottom - technique focused
45 sec rest
In pairs -
Ball slams x15
Behind head press x15
Repeat 4x with 45 rest in between sets
Thrusters x12
Squat hold with weight
4x with 30sec rest in between sets
Bent over row x12 with 2 sec hold at toop
Plank hold
4x
Single leg squats x10 each leg
Side lunges x10 each leg
4x
Finisher - 50 glute bridges weighted & banded, 20 clams each side, 20 fire hydrants each side, finished with 1 min glute bridge HOLD
Tuesday 28th Jan 2020
16x front lunges (8 each side)
Squat hold count to 30
4x
Front foot elevated reverse lunges x8 each leg
Lying leg curls x12
4x
Bent over row x12
Plank row x10 each side
4x
Pull ups with band or TRX rows x12
Rest while partner completes
4x
Side raises x15
Around the worlds x15
45s rest in between sets (lighter weight)
Abs - hollow body holds x20s, plank hold 20s - 4x
Wednesday 29th Jan 2020
12 AMRAP
10 strict press
10 ab roll ups
10 press ups
20 glute bridges
20 crossbody crunches
16x goblet squats (DB)
16x lying leg curls
16x lunges (8 each side)
4x with 1min rest in between sets
20 shoulder taps
20s bear crawl hold
4x
8-12x Devils press - in pairs switch over and rest after each one
5 rounds
Abs - reverse crunches x20, side reaches x20 - 3x
ab extensions x15, plank hold count to 30 - 3x
Thursday 30th Jan 2020
in pairs
20 ball slams
Plank hold
4x
Side raises x15
Bent over row x15
Plank hold count to 30 (together)
4x
Tricep dips from bench or step x12 (keep back close to bench/step, no lifting hips)
Press ups x10 (all the way down to floor full ROM)
4x rest for 30sec in between sets
Heels elevated squats x10 (2 sec hold at bottom of each rep)
Squat hold with weight
4x 30s rest in between sets
Side squats x10 each side
Lying leg curls
4x
Finisher - banded and weighted glute bridges x20, clams x10 each side, squat pulse x50 - 1 set
Friday 31st January 2020
Thrusters x10
Bent over row x10
4x
Reverse lunges with plate above head x8 each leg
Plank twists x20
4x
Glute bridges x15
Squat pulse x20
4x
In pairs -
8-12x Devils press - in pairs switch over and rest after each one
5 rounds
Double lunges x8 each
Press ups x10
Single leg glute bridges x10 each leg
4 rounds
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