Wednesday 18th June
NUTRITION COACHING NOW AVAILABLE – 6 WEEK PROGRAM TO KICKSTART YOUR GOALS.
ENGINE SESSION
POWER
5min easy warm up jog
INTO
EMOM 10min:
3 by 10m out and back sprints with a chest touch to ground
Rest 6min
Repeat (for a 26min session)
The goal is to have a pace where you can return to the start in close to 30seconds., this would be around an 8/10 RPE for most people.
FUNCTIONAL FITNESS SESSION
Start a new round on the 9min:
21, 15, 9 (ladies cals @ 18, 13, 8)
Cal Machine
Chest to bar pull-up (or normal pull-up/inverted bar row)
Air squat
Rest to time cap
15, 12, 9 (ladies cals @ 12, 9, 6):
Normal pull ups (or inverted bar row)
Cal Machine
Plate burpee
Rest to cap
9, 6 , 3 (ladies cals @ 7, 5, 3):
Cal machine
Bar muscle ups (or normal pull-up/inverted bar row)
Burpees to a reach
A running clock workout today, you will need to keep moving to get these workouts done in the 9min cap, if you get to 8:40min and are not finished then rest 20sec.
STRENGTH SESSION
POWER
12 attempts at a 1rm broad jump after warm up/practise
Rest 20-30sec
MAIN LIFT
8, 5, 3, 2 deadlift. Increase weight each set, rest as needed.
THEN
Attempt a 5rm at the weight you hit for 2 reps (be safe)
ACCESSORY
4 sets of 6 each leg LOW box/bench back rack step ups
No rest between legs, rest 90sec between sets.
CALVES
3 sets of
15 toes in calf raises
15 toes straight
15 toes out
Rest 90seconds
MIDLINE
100 reverse crunches