Lockdown 3.0 training program 11th – 17th January 2021
So how is lockdown 3.0 treating you people? Any major disasters? Have we fallen into bad habits? Or are we keeping those peckers up and getting on with it…..
We are keeping it going in the gym, it’s a bit quiet, bit cold and there is a bit to much space. Josh has found a line in really bad jokes, Geoff things anything sort of mother joke is funny and has rediscovered the original “OG” doughnut. Steve is still wearing shorts. Anthony B hurt his back watching telly so can’t do much but is eating like a true king and Bruce the dog is just being spoilt and eating anything including, gloves, coats, knee sleeves (used) wrist straps, plastic bottles, empty coffee cup but not much real food.
Away less about us and more about training. New week new program. We have switched the days around and got 2 new complexes for you to master. Remember with the complex work we want you to try and flow from movement to movement -steady and strong is the key. The stick work isn’t going any were people so please just do it because it’ll keep your form on point and help with your mobility.
Good luck, keep it clean and safe.
Momentum massive.
- We will be putting out some mobility video over the next few weeks, so keep your eyes peeled.
Monday
Mobility and activation 5-10mins
5 rounds
Hip bridges x12
Split squats x12el
5 rounds
Hollow rocks x12
Press ups x12
4 rounds
Forward to back lunge x12el
Pronated tripod rows x12 each arm
Butterfly sit up x40
Air Squats x40
Butterfly sit up x30
Air Squats x30
Butterfly sit up x20
Air Squats x20
Butterfly sit up x10
Air Squats x10
Tuesday
Starting with a stick warm -6-10mins
Dislocates x10
High pull /row x10
OH press in front x10
OH press behind neck x10
OH squat x10
Scarecrow snatch x10
Drop snatch x10
Complex no 4 – 20 mins
Left arm and the right arm per exercise
Swings x6 (12)
Squat clean x6 (12)
Push press x6 (12)
Squats x6 (12)
Steady and consistent
Wednesday
Mobility and activation 5-10mins
5 rounds
RFE split squats x12el
seated OH press x12ea
5 rounds
Swings x24 (12ea)
Band pull a parts or pronated lying T raise x24
3 rounds – feel the burn
alt lunges x30
Burpees x5
Pronated alt bum kicks x30 (15es)
Burpees x5
Thursday
Friday
Starting with a stick warm -6-10mins
Disclocates x10
High pull /row x10
OH press in front x10
OH press behind neck x10
OH squat x10
Scarecrow snatch x10
Drop snatch x10
1,2,3,4,5,6,7,8,9,10 reps each side
Squat – weighted
push press
Complex no 5 -12mins
Snatch x3 each arm
Hang Squat clean x6 each arm
Burpee x12
AFAP please people
Saturday
Mobility and activation 5-10mins
5 rounds
Hip thrusts x20 (Db / kb on hips)
Pronated shoulder taps x20 (10es)
4 rounds
Forward to back lunge x12el
Pronated tripod rows x12 each arm
16min AMRAP
Jumps squats x24
Bicep curls x12-16 double handed
Bulgrian split squatsx12-16el
Tricep ext x12-16 double handed
jumps squats x24
Bicep curls x12-16 double handed
Bulgrian split squatsx12-16el
Tricep ext x12-16 double handed