Monday 11 April
10 shoulder press, rest 5 sec/take 5 breaths then do 9 etc until 1
Repeat with squats
4 rounds of each
1 - 10 bulgarian split squats, 10 deadlifts
2 - 20 glute bridges, 20 KB swings
3 - 10 step ups each leg, 10 lying leg curls with DB
4 - 10 side raises, 10 around the worlds, 10 rear delt fly
Tuesday 12 April
21 squats 21 barbell press
21 press ups 21 reverse crunches
15 squats 15 barbell press
15 press ups 15 reverse crunches
9 squats 9 barbell press
9 press ups 9 reverse crunches
3 rounds 50s on each 10s in between
Thrusters
Chest press
Lunges
Shoulder taps
Glute bridges
Ab extensions
1/2 class pull up practise on squat rack - barbell pull ups x3 AMRAP then negative pull ups x3 AMRAP
1/2 class press up practise
Negative press ups 1min, Press up hold 1 min, High plank hold 1 min, press ups 1min
Strong
Deficit deadlift 4x6
Pause squats (pause 2 sec at the bottom of each rep) 4x8
KAS glute bridges 3x15 superset romanian deadlifts 3x10
Seated shoulder press 3x8 superset pull ups 3x6
Seated narrow grip row 3x8 superset side raises 3x8
Press ups 3x10
Wednesday 13 April
4 mins on each station - 1 pair per station
1 - 150m rower, 12 press ups
2 - 7 cals air bike, 12 ball slams
3 - 12 squats, 12 db shoulder press
4 - 12 step ups total, 12 barbell press
5 - 12 seated cable row, 12 bent over row
6 - 12 walking lunges each leg, 12 reverse crunches
7 - 12 thrusters, 12 plank toe taps total
Thursday 14 April
Working in pairs 3 rounds of each
1 - 10 barbell press (heavy), inchworms
2 - 10 press ups, bent over row
3 - 10 lunges each leg, squat jumps
4 - 10 romanian deadlifts, long jumps
5 - 10 DB thrusters, front and side raises
Arm burner x3
10 BB curls
10 tricep extension
10 side raises
10 around the worlds
Glute burner x3
20 glute bridges
20 fire hydrants
20 clams
Abs x3
20 ab extensions
20 scissors
10 roll ups
Strong
Deadlifts 4x6
Reverse lunges 3x8 each leg superset lying DB leg curls 3x10
Barbell press 4x6
Incline bench press 3x8 superset bent over row 3x8
Cable lat pulldown 3x10 superset hammer bicep curls 3x10
Single arm kneeling row 3x10
Reverse crunches 3x10
Friday 15 April
3x
20 plank toe taps
20 lying toe taps
20 banded glute bridges
20 banded side steps
20 thrusters
8 rounds (alternating)
2min work 1 min rest
12x squats
12x barbell press
12x lunges
12x long jumps or burpees
Banded - 4 rounds
20 Glute bridges
10 clams each side
10 side steps each side
10 squat pulse
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