3 Week Programs in 3 Phases of 3 weeks
1st - Stability & Strength 2nd - Strength & Skills 3rd - Max Strength & Power Warm Up & Activation A. Dynamic with 1 Balance Exercise B1 - M&W - Hip & Core Movements B2 - T&TH - Shoulders & Core Movements Workouts Monday Focus - Eccentric Tempo Movements 10 minute EMOMs of: A1 - Goblet Squats to Calf Raise A2 - Push Up with Shoulder Tap B1 - MB Clean B2 - TRX Rows C1 - Jump Rope C2 - Plank & Reach Tuesday Focus - Progression of Intensity 4 Strength Circuits for 6 minutes A1 - MB Single Leg Dead Lift 6/6 A2 - 1/2 Kneeling MB Core Rotation 10/10 A3 - DB Alternating Chest Press B1 - KB Dead Lift 15 B2 - Reverse Lunge 7/7 B3 - Pull-Up Improvement 7 C1 - KB Swing 10 C2 - Bear Crawl - 20m C3 - Jump Rope 50 D1 - Box Jump 6 D2 - Farmer Carry 40m D3 - Alternating Superman 8/8 Wednesday Focus - Eccentric Tempo Movements 25 minutes of Work A1 - Back Squat 10,8,6,4 A2 - 2 Consecutive Sets of T-Drill A3 - DB Push Press 8 A4 - Rope Climb 1x A5 - Hanging Knees to Chest 20 + 10 Floor Knee Grabs A6 - One Arm Row 8/8 Thursday Coaches Choice of Stability, Skills & Drills Formats: EMOM, AMRAPs & Chippers with 1 Part Strength Movement Pattern
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November 2017
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