Lockdown 3.0 training program 22th – 28th February 2021

Another week is with us. Its going to be a good one the weather has made a change for the better and the great parks of Hackney are calling us all. Pack up you tool and get your shit outside.

Go hard then go home….

Monday

Starting with a stick warm -6-10mins

Disclocated

High pull /row

OH press in front

OH press behind neck

OH squat

Scarecrow snatch

Drop snatch

Complex 8 -12mins

KB or Db Ladder 1>?

Db devil press 1xeach arm please

Jump squat

Grind it out and move smooth

Tuesday

Mobility and activation 5-10mins

5 rounds

Hip bridges x12

Alt rev lunges x12

5 rounds

Plank shoulder taps x24

squats x12

10 rounds

Swings x9

burpees x6

Press ups x3

Wednesday

Starting with a stick warm -6-10mins

Disclocated

High pull /row

OH press in front

OH press behind neck

OH squat

Scarecrow snatch

Drop snatch

Complex 9 -8 rounds

Thrusters x6

squats x6

shoulder press x6 (pull ups)

Thursday

Friday

Mobility and activation 5-10mins

5 rounds

Deadlifts – variations x12

Press ups x 6 -12

5 rounds

Walking lunges x24

Pull ups / BOR x12ea

16min AMRAP

Jumps squats x24

Bicep curls x12-16 double handed

Bulgarian split squatsx12-16el

Tricep ext  x12-16 double handed

jumps squats x24

Bicep curls x12-16 double handed

Bulgarian split squatsx12-16el

Tricep ext  x12-16 double handed

Saturday

Starting with a stick warm -6-10mins

Disclocated

High pull /row

Oh press in front

Oh press behind neck

Oh squat

Scarecrow snatch

Drop snatch

Complex 10 – 6 rounds

Air squats x24

alt lunges x24

jump squats x12

jump lunges x12

rest 1 min

DB /Kb ground to overhead x12

rest 1min