Lockdown 3.0 training program 25th – 31st January 2021
I’m think this is week 4 of the current lockdown? It might be or more it might not be, but we have a groove going and we aren’t going to stop. This week we are repeating complexes 4 and 5. You’ll know how it feels and where you can push or back up to get the most out of the workout. As mentioned last week this aren’t designed as long workout. I’m personally setting a time frame to get through the workouts. If I finish early that good, if it takes me a bit longer so be it also try and get some longer steady state in……10,000 steps isnt a magic number but is a good amount of steps.
Focus and get it done we all know we will feel better after.
Monday
Mobility and activation 5-10mins
3 rounds
Hip bridges x12
Rev lunges x12el
Hip bridges x12
Forward lunges x12
3 rounds
Press ups x12
Pronated tripod rows x12 each arm
8min AMRAP
Cross sit up x20
Air Squats x20
Flutter kicks x40
Air Squats x20
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 part or pronated lying T raise x24
4 rounds
sumo squats x16
Burpees x8
RDL x16
Burpees x8
Thursday
Friday
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
2,4,6,8,10,8,6,4,2
Box jump /squat jump
Mountain climbers
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
4 rounds
Paused squats x6 -5sec at bottom position
Banded pull a part or BOR x24/12
4 rounds
Single leg RDL x12el
Paused press up x6 -5sec at bottom position (chest of floor)
12min AMRAP
alt lunges x24
Banded of Db Bicep curls x24
Bulgarian split squatsx12el
Tricep kickbacks x24 (tins- yes tins)