Monday 11th May
Technique Classes this week are on Gymnastics on Thurs & Sat

 

Warm-up

2 rounds

30 secs Tuck Jumps
20 sec rest
30 secs heel kicks
20 sec rest
30 secs mountain climbers
20 sec rest

Metcon

A. 40x jumps – seated squat jumps or jumps onto a step
-plyometric force production is important for strength development

Scaled/Silvers:A. 30x jumps – seated squat jumps or jumps onto a step
-plyometric force production is important for strength development

Monday strength day, yesterday there was a lot of running, your legs may be a little fatigued, thankfully we’ve got the cure for what ails you, lower body strength work, chase those DOMS away.
A. We’ve got some plyometrics up first, we’re trying to develop some real power in those leggies fo yours so when you’re jumping you should be trying to get as high as your possibly can, it’s not 40 jumps as fast as you can but 40 individuals jumps trying to get as high as you can.
Front Squat (B. 6x 5 )

B. 6x 5 front squats with 3s descent and stand up fast
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Scaled/Silvers
B. 5x 5 front squats with 3s descent and stand up fast – rest 1 min between sets

B. For your front squats you can use a KB a DB a BB or a heavy bag. DB and KB will be held either goblet style if you have but 1 or front rack if you have 2, the heavy bag will be held to the chest which will make it more of a Zercher squat. Make it an actual 3s descent, count it out and control yourself all the way down, the moment you hit depth explode up, driving up as fast as you can to lock out.

Static Lunge (3×20)

C. 3 sets:
10x static lunges left leg leading
10x static lunges right leg leading
– – add load and also can stand on books to increase ROM. Not advisable for those with tight hips

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Scaled/Silvers
C. 3 sets:
10x static lunges left leg leading
10x static lunges right leg leading
– add load

C. Easy day, take a lunge position, left leg forward, bring your right knee to the ground and stand up, repeat 10 times then change legs, 4 rounds, you should move from one side to the other with no rest. If you want to make things harder you can add weight or have your back foot raised off the ground.

Metcon

D. 4 sets:
20x sumo dimmel deadlifts or sumo goodmornings or sumo banded pull throughs
20x hamstring curls
———-
Scaled/Silvers
the same

D. You have a lot of options for this one, if you have a barbell or a heavy KB then you can perform the dimmels, a heavy back pack will let you perform the goodmornings, either on your back or hugged to your chest and a band will be used for the pull throughs. The hamstring curls can be done on a grid roller, foam roller, swiss ball, wallball or on the bare ground in your socks. These will be difficult, do not underestimate how much you’re about to cramp up.
Metcon (AMRAP – Reps)

E. 100x heel raised narrow stance squats – try to avoid locking out at top to make harder
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Scaled/Silvers
E. 50x heel raised narrow stance squats – try to avoid locking out at top to make harder

E. For your little finisher you will need to raise your heels off the ground a little, you could probably do this in a pair of high heels, if you don’t have access to the appropriate footwear then you may pop a couple of books under your heels. Feet should be hip width or narrower and you will maintain a soft knee at the top, move as quickly through the reps as you can in as large a set as you can. Keeping the knee soft will mean your quads are under constant tension, so this will burn, your quads will pump full of blood and everything will feel awesome at some indeterminate time in your future.