Workouts for the Week

 In Strength & Movement
Monday/Tuesday
BASE PEAK
Warm Up: Warm Up:
DEADLIFT PREP DEADLIFT PREP
10 Banded good morning 10 Banded good morning
10 Single leg RDL 10 Single leg RDL
10 Skater Squats e/s 10 Skater Squats e/s
10 Barbell RDL 10 Barbell RDL
10 Sit up 10 Sit up
x2 x2
4 mins to mobilise and build deadlift 4 mins to mobilise up and build deadlift
A) Every 3 minutes for 5 sets of Deadlift x 10 (Heavier then last week) @20X1 A) Every 3 minutes for 5 sets Deadlift x 3 (sumo or conventional)
B) Every 2 minutes for 5 sets Snatch Grip RDL x 10 @22X1 B) Every 2 minutes for 5 sets Snatch Grip RDL x 6- 8 @22X1
C) 3 rounds C) 3 rounds
Goblet Reverse Lunge x 16 Pistol Squats x16
Hollow Hold or tuck hold 30s Hollow Hold 30s
Hollow Hold 30s Hollow Arch 30s
Wednesday/Thursday
BASE PEAK
Warm up: Warm up:
OVER HEAD PREP OVER HEAD PREP
10 band dislocates + 10 band pull aparts 10 band dislocates + 10 band pull aparts
10 Ring rows 10 Ring Rows
30s Nose to Wall Handstand 30s Nose to Wall Handstand
30s Passive Hang 30s Passive Hang
x2 x2
4 mins to mobilise and build on strict press 4 mins to mobilise and build on strict press
A) Every 3 minutes for 5 sets of Strict Press x 6 @21X2 A) Every 3 minutes for 5 sets of Strict Press x 2 @21X2 (go heavy)
B) Every 2 mins for 5 sets of Coach Andy’s Pull Up Progressions B) Every 2 mins for 5 sets of WTD Pull up x 6
C) 3 rounds C) 3 rounds
Arnold Press x 10 Arnold Press x 10
Ring Row x 12 Ring Row x 12
Tuck Ups x 12 V- Ups x 15
Saturday
BASE PEAK
Warm up: Warm up:
Squat Prep Squat PREP
10 wall Squats 10 wall Squats
10 bodyweight Bulgarian split squats e/s 10 bodyweight Bulgarian split squats e/s
10 Body weight SL RDL e/s 10 Body weight SL RDL e/s
x2 x2
4 min To mobilize and build on front squat 4 min To mobilize and build on front squat
A) Every 3 minutes for 5 sets Front Squat x 6 @32X1 (add 2.5kg from last week) A) Every 3 minutes for 5 sets of Front Squat x 2 @31X1 (add 2.5kg from last week)
B) Every 3 mins for 4 sets of Bulgaian Split Squat x 8 e/s @30X0 B) Every 3 mins for 4 sets of Bulgarian Split Squat x 8 e/s @30X0
C) 3 rounds C) 3 rounds
30s Side Plank Left 30s Side Plank Left
30s Side Plank right 30s Side Plank right
15 WTD sit up 15 WTD sit up
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