What an amazing 12 weeks is has been. We are so happy with the results that we have seen and the feedback we have got from you all during the cycle we have run. It has been so good to see you all improving position, balance and understanding of the movements that we have focused on. These in my eyes, are more important than the PB’s you have hit.
Thank you all so much for your hard work and dedication. Time to have a bit of a rest and have some fun this week. We are then going into a one week re test phase, another week of rest and then a brand new training cycle. Prepare to build your engines!!
If you have any more feedback on the last 12 weeks please catch me in the gym or drop me a message. We are always looking to improve so please let us know your thoughts.
Monday 30052016
Bank Holiday Monday
Alternating 2 Min Intervals x 16
1 -
Run 200m, 15 KB Swings
2 -
15 Hand Release Push Ups
15 Box Jumps
15 Sit Ups
Tuesday 31052016
25 Min Time Cap
In Pairs
50 Deadlifts @100/70
25 Syncro Burpees Over The Bar
60 Shoulder to OH @60/40
50 Burpess Box Jump Overs
70 Front Squats @40/30
25 Syncro Burpees Over The Bar
Run 1 Mile
Wednesday 01062016
Activation –
3 Rounds
30 Sec - Banded Midline In Pairs
10 x Supine Band Rows
30 Sec Handstand Hold
Strength –
Skin The Cats
Inversions
Conditioning –
3 Rounds
Run 400m
24 Air Squats
24 Push Ups
24 Walking Lunges
Thursday 02062016
Activation –
Ladders Drills
Depth Jumps
Skill –
Hang Snatch
Build To a Heavy Single
Then 3x2 @70%
Conditioning –
For Time
50 KB Swings
Rest 30 Sec
50 Box Jumps Over’s
Rest 30 Secs
50 Wall Balls
Friday 03062016
Activation –
2 rounds
20 Lateral Lunges
10 Back Extensions
10 Hanging Knee Raise
Strength –
Back Squat 10RM
Conditioning –
Annie'
50-40-30-20-10
Double Unders
Sit Ups