June 19th Program

Monday

2 mins rowing or assault bike to increase heart rate

HIP flexor mobility + Single leg hamstring work (3-5 mins)

4      min EMOM:  1. Reverse lunges x 16 reps  

 2. Lat activation drills for 30 seconds each minute   

Key Lifts:

Max Pull Up Test

After warming up your biceps and lats with some activation work, test how many unbroken, strict pull ups you can do on a 3 second metronome.

Then divide by 3 and hit that number EMOM x 5 more minutes

 

 

Back Squats 1RM Testing

Glute activation drills and bracing techniques

Then begin building your way up to a heavy 1Rep Max Back squat.

Conditioning:                           

 Partner Chipper

120 for men/90 for women calories

100 wall balls

80 Kettle bell swings (24/16)

60 Goblet squats

40 burpees

20 Handstand Push ups

*if you don’t have a partner. Tough shit. Do it yourself ;)  

 

 Tuesday


Warm Up/ Mobility:                                      

 -       10 shoulder only wall balls + 10 full wall balls + 30 sec scap drills (x 3 rounds)

- skin the cats on bars or rings to open anterior shoulders-       max hold time for static farmer carry. 24kg per hand (aim for 2 mins minimum)

 - banded external rotation drills for 2-3 minutes

 

Key Lifts:

 4      rounds for strength, not time.

1.A. Handstand wall climbs

5 reps with 2 second pause in plank pos and 2 second pause at the top.   

1.B.  Hollow Body Holds/ Rocks

30  seconds holds

 

2.  Build to a heavy 5 bench press

After warm up and technique

Take 10 minutes to find your heavy 5 bench press

 Handstand walking practice

5 minutes of handstand alignment + walking drills

 

Conditioning:

9 minute AMRAP:

         10 Front Rack Reverse Lunges (50/35)

9 Push press

10 Burpees Over the bar

 

                                       

Wednesday

Warm Up/ Mobility

Partner Burpees: 1 Holds a straight arm plank while the other does burpees over them (40seconds on/20 seconds off for 6 minutes

HIP drives + Single leg hamstring work (3-5 mins)

 

Key Lifts:

Max Push Up Test

After warming up your chest with some activation work, test how many unbroken, strict push ups you can do on a 3 second metronome.

Then divide by 3 and hit that number EMOM x 5 more minutes

 Deadlifts 1RM Testing

Glute activation and lower back drills, and bracing techniques

Then begin building your way up to a heavy 1Rep Max Deadlifts.

Conditioning:                           

 16 min AMRAP

16 KB power snatch

16 med ball from ground to over the shoulder

16 Burpees with lateral jump over the ball

16 Sit ups

 

 Thursday]

Warm Up/ Mobility:

 -       3 minute AMRAP of air squats with 7 burpees on the start of each minute

-       Kosack squat drills and pancake stretching x 3 mins

-       Front lever drills x 3 sets of 20 seconds on 40 seconds off

 

Strength                            

1.A. Strict Press x 8

1.B. Ring Rows x 8

4 sets of each building in intensity

 

2.A. Barbell Bicep Curls x 10 reps

2.B. Bottom of the ring holds x 30 seconds

3 sets of each building in intensity

 

Conditioning:

27, 21, 15, 9

Empty bar Thrusters

Push Ups

 

 

[Friday]

Warm Up:

2 Minutes of Hip Flexor Mobility of Your Choice
2 Minutes of Anterior Shoulder Mobility of Your Choice
2 Minutes of Quad Mobility of Your Choice
2 Minutes of Lat & Subscap Mobility of Your Choice=

 

Key Lifts:                                                                                           A.   Find a Heavy Squat Clean

Suggested:

-       2 rounds: Empty barbell warm up: 3 RDLs + 3 muscle clean + 3 power clean + 3 squat clean + 3 thruster

-       starting at around 4-5 reps, Build in weight whilst reducing reps until around 70% of 1RM

-       Then build weight whilst hitting 1 rep at a time until you find your heavy 1.

-       Aim to hit a maximum of 4-5 singles to ensure CNS doesn’t blow out

Rest 120 seconds between each set

             

B.    Barbell cycling- 2 mins to hit AMRAP of hang cleans

50/35 kg

 

 

Conditioning:

 

             4 rounds For time:

             20 Toes to bar

             30 Box Jumps

       

 

[Saturday Weight-Lifting]


Warm Up:

 

8 Minutes Body building

1.    Empty / light barbell Bicep Curls x 30 seconds

2.    Gymnastics push ups

 

Front rack mobility drills

1 round: Empty barbell warm up: 3 RDLs + 3 muscle clean + 3 power clean + 3 squat clean + 3 thruster

Key Lifts:

Power Snatch

A)  2 sets of 10 reps with light weight

B)   2 sets of 6

C) 3 sets of 3

D)  at the weight you hit your heavy 3 at. Hit 1 rep every 60 seconds for 6 sets.  

[Saturday Sweat Session]

6 min EMOM:  partner burpees

1 person holds a plank while other partner does burpees and jumps over them

40 on/20 rest

 

 

A. 25 minute time cap- Naughty Nancy Modified- 4 rounds for time

- 600metre run (zebra crossing at BBB)

- 15 overhead squats/ 25 front squats (40/25)