Lockdown 3.0 training program 1st – 7th February 2021

Another week in lockdown 3.0 people and lets keep it going. Check your mail for the NewsNote to lift you’re spirits.

Be brave get out there and do it.

Monday

Starting with a stick warm -6-10mins

Dislocates x10-20

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 -x5-6 rounds

Complete rounds left arm then right arm, KB or Db

Sumo Deadlifts x12

Rev lunges x6

Power clean x3

Squat x3

Press x3

Steady and strong aim is to do each round unbroken

Tuesday

Mobility and activation 5-10mins

6 rounds

Hip bridges x12

Paused goblet Squats x12 @2200 pause at the bottom please

Marching hip bridges x12

RDL x12

4 rounds

Press ups x12

Back foot elevated split squats x12el (BW)

Lying chest pressx6-12 each arm

Squat jumps x12 (BW)

2 rounds

Butterfly sit up x24

Superman hold x45 seconds

Wednesday

Starting with a stick warm -6-10mins

Dislocates x10-20

High pull /row x10

OH press in front x10

OH press behind neck x10

OH squat x10

Scarecrow snatch x10

Drop snatch x10

Complex 2 -12mins

Devil press x3ea (If light go 6ea)

Air squats x24

This should be a hard and fast workout you want to aim for a big number

Thursday

Friday

Mobility and activation 5-10mins

Headstand to tuck / pike -5mins

7 rounds

FFE split squats x12el

FLR x45 seconds

5 rounds

Swings x24

standing curl and press x12 (6each arm)

Hollow holds 45seconds

3 rounds

Down dog to squat jump x12

Burpee x12

Saturday

Starting with a stick warm -6-10mins

Dislocates x10-20

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 each leg

Press ups x12

Rev Lunge x6 each leg

Rest 30sec

Clusters x5 each arm…

Rest 60seconds

Solid and consistence and smash the clusters AFA