FULL BODY:
Tip: SET ACCUMULATION
For the strength balance section of today’s training, there will be a gradual increase in the number of sets every other week. Instead of focusing on loading more weight or performing more reps, the sets will increase, and the rest periods will decrease slightly.
Station 1: INTERVAL WEIGHT TRAINING: 10 min
4 rounds
Partner workout
1:15 bike
10 Beast to Alternating Sit Through (5/side)
10 Cobra Reverse Lunges (5/side)
Max reps supinated pull up
The 3 BW exercises should be completed within 1 minutes 15 seconds. That way the entire round can be done within 2:30 and the station can accommodate 4 people
Station 2: STRENGTH INTENSITY: 10 min
4 WORKING SETS
Incline Bench Press x 6reps
Heavy Lifting: Only 4 working sets in 10- minutes:
1 Warm-up Set: if needed:
Warm-up Set 1: 10 reps – Easy
Working Sets:
Set 1 – 6 reps
Set 2 – 6 reps – higher weight
Set 3 – 6 reps – higher weight
Set 4 – 6 reps – Higher weight
You can either keep the same weight used in previous 2 weeks and aim for 7 reps instead of 6 reps, or slightly increase the weight and keep aiming for 6 reps.
Beginners should stay at not less than 8 reps per set.
Station 3: STRENGTH BALANCE: 10 min
4 Sets
1) 10 BC Gliding Hamstring Curl
2) 10 Goblet Cyclist Squat
Station 4: INTERVAL WEIGHT TRAINING : 10 min
3 sets
Partner workout
Partner A : 400/320m Row.
Partner B:12 KB Cleans+12 KB Rack Walking Lunge+Max KB Tall Plank Knees To Elbow
Did you manage last time to finish 400m within 1min 40seconds. If not what was your average distance? Today you need to aim for a longer rowing distance. Aim to complete one round within 3 minutes and 20 seconds. Rowerg Time cap 1:40 seconds. If 400 meters is too much for the client to complete within 1:40, rescale!