Lockdown 3.0 training program 18th – 24th January 2021
Another week in lockdown and let’s focus on the good stuff. Yes, peeps the good stuff, breathing, moving, lifting, shifting and being able to do thing. Embrace.
So the weather hasn’t been so great and the sky has been a rather dull shade of grey but we can still get training and get the blood flowing. This week we are coming back to the Complex numbers 1,2 and 3. If you did then first time round you should have an idea of how they are going to feel and were you could improve. This doesn’t always mean moving faster it could be improving your technique and being smoother.
Some of theses workout can be done it 20-30mins some might take a bitter longe. I (geoff) am trying to do the workout everyday and a least 1 if not 2 other activities (walking, stretching or anther workout) to keep me moving and my mind active.
Have a plan.
Monday
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 1 5-6 rounds
Complete rounds left arm then right arm KB or Db
Suitcase Deadlifts x6
Rev lunges x3
Power clean x3
Squat x3
Press x3
Steady and strong aim is not to break each round
Tuesday
Mobility and activation 5-10mins
6 rounds
Hip bridges x12
Walking lunges x12el
Marching hip bridges x12
Staggered stance RDL x12el
4 rounds
Press ups x12
squat jumps x12
lying chest pressx6-12 each arm
2 rounds
Butterfly sit ups x30
Superman holds x45seconds
Wednesday
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 snatchx10
Complex 2 -12mins (round 2)
Devil press x3ea
Air squats x24
If you have done this once, go again and see how you do.
Thursday
Friday
Mobility and activation 5-10mins
7 rounds
FFE split squats x12el
FLR x45 seconds
5 rounds
Swings x24
Standing curl and press x12 (6each arm)
DB / KB holds 45seconds
6mins AMRAP
squat and burpee ladder
2+1, 4+2, 6+3, 8+4 etc
rest 2min
6mins AMRAP
rev lunges and burpee ladder
2+1, 4+2, 6+3, 8+4 etc
Saturday
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
Complex 3 – 4 rounds
Prone rows x 6each arm
Forward lunge x 6 leg
Press ups x12
Rev Lunge x6 each leg
Rest 30sec
Clusters x5 each arm…
Rest 60seconds
Solid and consistence, smash the clusters AFAF.