gym programme
weeks 1-3
-
A1 Barbell Deadlift or Kettlebell Deadlift then immediately
A2 Incline Dumbbell Chest Press (30 degrees)
3 x 10-12 repetitions unless stated otherwise on 90-120 seconds rest
Bulgarian Split Squad then immediately
3 x 10-12 repetitions on 90-120 seconds rest
C1 Tricep Dips then immediately
3 x 10-12 reps on 90 secs rest
D1 Cable Woodchops then immediately
D2 Cycle Situps
3 x 10-12 on 90 secs rest
E1 Met con: Ladder of Squat Jumps and Press Ups, as fast as possible (timed)
10 Squat Jumps
9 Press-Ups
8 Squat Jumps
7 Press-Ups
6 Squat Jumps
5 Press-ups
4 Squat Jumps
3 Press-ups
2 Squat Jumps
1 Press-up
20 Seconds max effort on 40 seconds rest x 6.
-
A1 Back Lunge or Pendulum Lunge then immediately
3 x 10-12 repetitions on 90-120 seconds rest
B1 Shoulder Press (Dumbbell or Machine) then immediately
3 x 10-12 repetitions on 90-120 seconds rest
C1 Barbell Bent Over Row
C2 Cable Fly
3 x 10-12 reps on 90 seconds rest
D1 Deadbugs / Banded Deadbugs (up to 25 reps)
(up to 15 reps)
E1 Met Con: Ski Erg or slam ball.
30 seconds effort followed by 30 seconds rest x 8.