This week we are back to strength (after the bank holiday workout) so the focus is to lift heavy. In Strong this month we are working on our squats so you’ll see squat variations to help over the next month.
Monday May 2 Bank Holiday
4 teams of 4 - reps are all together not each
10 in time cap on each one
1 - row 2000m
barbell press 100 at 25% BW (at least)
ball slams 100
reverse lunges 100
2 - bike 80 cals
press ups 100
squats 50 at 25% BW (at least)
thrusters 100
3 - box jumps 80
alternating step ups 80
KB swings 200
down ups 50
4 - skipping 200 each person
plank pull throughs 200
man makers 100
bulgarian split squats 200
Tuesday May 3
In pairs/3s
Deadlifts 4x6
Barbell press 4x6
Work in pairs/3s complete 4 rounds of each focusing on strength
1 - deadstop hip thrusts x6
romanian deadlifts x10
2 - pause squats (pause for 2 sec at the bottom) x6
lying leg curls x10
3 - thrusters x8
press ups x10
reverse crunches x10
4 - bent over row x10
side raises x10
Y raises x10
5 - seated row x8
bicep curls x10
tricep extensions x10
Strong
Pause squats (2s at bottom) 4x6
Lying DB leg curls 3x12
Heels elevated squats 3x10
High incline bench press 4x6
Seated row 3x10 superset side raises (pause 1 sec at the top) 3x10
Single arm cable pull downs 3x8 each side
Wednesday May 4
EMOM x6
Barbell press x6
Press ups x8
EMOM x6
Deadlifts x6 (30% BW at least)
Thrusters x8
4 stations working in teams 3 rounds each
1 - bulgarian split squats x8 each leg
romanian deadlifts x10
leg extension x10
2 - DB chest press x8
DB bent over row x10
tricep dips x10
3 - Wall sit 30s
Twists x20
Alternating V ups x20
4 - Constant tension hip thrusts x12
Inchworms x5
Plank hold 30s
Thursday May 5
30 constant tension hip thrusts
Then complete 5 rounds
5 squats (barbell)
5 lunges each leg
5 DB clean and press each side
Once 5 rounds done then complete
30 constant tension hip thrusts
30 KB swings
Work in teams/pairs: 3 rounds of each
1 - 5 pull ups (barbell or banded or full)
8 step ups each leg
8 press ups
2 - 20 shoulder taps
5 DB snatches each side
10 reverse crunches
3 - DB hammer curls x10
Underhand cable lat pulldown x10
Strong
Deadlifts 4x6
Hip thrusts 3x6 superset elevated reverse lunges 3x10 each leg
Bulgarian split squats 3x8 each leg superset lying leg curls 3x10
Seated DB shoulder press 3x8
Single arm DB row 3x8 each side superset bent over row 3x8
Side raises 3x10 superset Y raises 3x10
Hammer DB bicep curls 3x8
Friday May 6
Walking lunges x10 each leg
Wall sit 30s
Press ups x10
Wall sit 30s
Shoulder taps x20
Complete 5 rounds then do
30 BW lunges, 30 twists, 30 KB swings
Single arm DB clean and press x5 each side
Inchworms x5
Bent over row x10
3x
Man makers x5
Rocky press x8
Reverse crunches x10
3x
Side raises x10
Y raises x10
Tricep extensions x10
3x
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