WC 6th May
Volume week
Tuesday 7th May
reps 20/15/10/15/20 - weight increases as reps decrease
Squats
Barbell press
Lunges
Bent over row
Plank row (each side)
AMRAP 20min
Glute bridges x20
Squat jumps x20
Knee to elbow x20
Press ups x10
Seated on floor DB shoulder press x10 (controlled)
Around the worlds x10 (1.25kg plates)
Wednesday 8th May
1 round
20 shoulder press - 2.5kg plates
20 side raises - 1.25kg plates
20 around the worlds - 1.25kg plates
20 bent over row (barbell)
2 rounds
30 Glute bridges
30 Squats
30 Barbell press
30 Crossbody crunches
3 rounds for time
20 squat jumps
20 down ups
20 lunges
20 russian twist
20 toes to bar (lying down)
20 KB swings
Friday 10th May
1 round banded
50 glute bridges
20 clams on each leg
20 side steps each side
20 fire hydrants each side
20 squats with band
12 AMRAP
15 barbell press
15 press ups
15 weighted glute bridges
15 tricep extensions
15 bent over row
12 AMRAP
20 toes to bar (lying on floor)
20 squats
20 seated shoulder press (2.5kg plates or more)
20 crossbody crunches
20 side squats
BodyFIT Strong
Deadlifts 5x5
Pull ups
Lunges
Seated row
Seated DB press
Saturday 11th May
BodyFIT Beginner
Working on technique for squats using steps, press ups, barbell press, bent over row
10 min AMRAP (as many rounds as possible)
10 squats
10 barbell press
10 press ups
10 bent over row
10 lunges (each leg)
Working on technique for plank row, single arm press
2x20 plank row
2x20 single arm press
Abs work
Toes to bar (lying)
Knee to elbow
Ab extensions
BodyFIT 9am
20-18-16-14-12-10-8-6-4-2
Seated DB press (on floor)
Squats
Press ups
Clean & press (bar to floor each time)
Glute bridges
3 rounds for time
10 single leg glute bridges
10 plank row (each side)
8 double lunges each leg (all the way down, half way up then back down & all the way up = 1 rep)
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