Warm-up: 5-10mins Raising pulse rate and general warm-up for exercises below!
Main Lift: Back Squat
Warm-up Sets: 2x8
Work sets @60%+ & Chains: 8x5
(90secs Recovery)
Band Leg Curls: 1x100
Single Leg Box Squats @60%: 5x5
Reverse Lunge @70%: 5x5
Keg / Sandbag GTOH: 7x3
500-1000m Sled Pull @ 75% Bodyweight+ carrying 10-20Kg Sack
Main Set:
5x5 Bench Press @80%
5x10-12 Incline DB Bench Press @70%
6x3 Shoulder Press @60%
4x12 Lat Pull Down @60%
4x10 Swiss Bar / DB Hammer Grip Bench Press @60%
5x3 Barbell Floor Press @70%
4x10-15 Off-Set Press-up (on Medball)
4x8-10 Weighted Dips
8x25m Sprint
8x25m Spider-Man Crawl
5x60-90sec Side Plank holds Pulling Band toward (secured to pole)
6x2 Sandbag Turkish Get-up
DeadLift 85%: 7x3
RDL 70%: 5x5
GHD Back Hyper Extension: 5x10
Seated Leg Curl: 5x50
Seated Row 80%: 6x5
Lat Pulldown: 4x8
Neutral Grip Pull-Up: M.E, M.E, M.E
Weighted Dip: 4x10
A1. 6x25m Sled High position push @80% BW
A2. 6x25 Sled Low position push @80% BW
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Weekly Workouts: General Conditioning
Weekly Workouts: General Conditioning
Weekly Workouts: General Conditioning
November 2021
Week Commencing 1st November
Workout 1
Warm-up: 5-10mins Raising pulse rate and general warm-up for exercises below!
Then:
Main Lift: Back Squat
Warm-up Sets: 2x8
Work sets @60%+ & Chains: 8x5
(90secs Recovery)
Accessory Lifts:
Band Leg Curls: 1x100
Single Leg Box Squats @60%: 5x5
Reverse Lunge @70%: 5x5
Keg / Sandbag GTOH: 7x3
Then:
500-1000m Sled Pull @ 75% Bodyweight+ carrying 10-20Kg Sack
Workout 2
Warm-up: 5-10mins Raising pulse rate and general warm-up for exercises below!
Then:
Main Set:
5x5 Bench Press @80%
5x10-12 Incline DB Bench Press @70%
6x3 Shoulder Press @60%
4x12 Lat Pull Down @60%
4x10 Swiss Bar / DB Hammer Grip Bench Press @60%
5x3 Barbell Floor Press @70%
4x10-15 Off-Set Press-up (on Medball)
4x8-10 Weighted Dips
Then:
8x25m Sprint
8x25m Spider-Man Crawl
Then:
5x60-90sec Side Plank holds Pulling Band toward (secured to pole)
6x2 Sandbag Turkish Get-up
Workout 3
Warm-up: 5-10mins Raising pulse rate and general warm-up for exercises below!
Then:
Mainset:
DeadLift 85%: 7x3
RDL 70%: 5x5
GHD Back Hyper Extension: 5x10
Seated Leg Curl: 5x50
Then:
Seated Row 80%: 6x5
Lat Pulldown: 4x8
Neutral Grip Pull-Up: M.E, M.E, M.E
Weighted Dip: 4x10
Then:
A1. 6x25m Sled High position push @80% BW
A2. 6x25 Sled Low position push @80% BW
Share