Into week 2 of our 6 week squat phase.
Read more background about the training plan here.
So the weather was hot and the training was even hotter in week 1 and it isn’t going to ease up in week 2. We are switching our squats around this week: you’ll have the pleasure of front squatting twice this week and back squatting once, the rep numbers are coming down so those weights should be moving up (only as far as great form permits). We have again got a good mix of olympic lifting, pushing and pulling exercises, a NEW gymnastics program as well as a smorgasboard of WODs to keep you smiling.
Enjoy, work hard and squat.
First of all huge congratulations to everyone for the last six weeks! You have been so much fun to coach and have achieved so much. Not only have there been first muscle ups (from around ten people I think?!) but triple sets as well. Many other firsts with handstand push ups and chin ups. Not to mention the bulging biceps ready for summer vests.
Working in mixed teams of 4 in a circuit format 45/15 work to rest 16mins
KB press ups
10min Mobility / Warm up
8 min – AMRAP
A1 Bike 45sec @ 50%
A2 Ring rows x10
A3 Skipping 45sec
A4 Banded pull a-parts x20
12min – E2MOM2M – 6sets
B1.Weighted Pull ups 6×3
6min – DB / BB complex warm up – Light
C1. Deadlifts x3
C2. Power clean x3
C3. Front squats x3
C4. Push press x3
12min – E2MO2M – 6 sets – @60-70% Clean
DB / BB complex – Do not fear the dumbbells…
D1. Deadlifts x3
D2. Power clean x3
D3. Front squats x3
D4. Push press x3
Working in teams 2- relay style
1600mtrs run (100mtrs)
180 wall balls (10each) -medium
1200mtrs run (100mtrs)
120 RKBS (10each) -Heavy
900 mtrs run (100mtrs)
60 Burpee pull ups (1 each)
Into week 1 of our 6 week squat phase.
Read more about the training plan here.
You’ll need to use a bit of the grey matter when working your way through some of these workouts. We have slightly tweaked the timing to allow people to judge their own rest periods. Remember when we are doing our strength/functional strength set it’s not about how quickly you can get through the work, it’s about time under tension, quality of movement and feeling the exercise. Always move with purpose. Although your primary focus for this block is the squat never forget we are in a GPP program so there is a good balance of Olympic lifting, pushing and pulling, upper and lower body exercises, a selection of engine work and some tasty WODs to keep you ninjas ninjaing.
Good luck, work hard and smile.