01 06 15 – Strength development

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01 06 15 – Strength development

Warm up:

  • 80m jog
  • 60m lunge
  • 40m broad jump
  • 20m inch worm

 

Mobility:

  • 5 mins Hip and shoulder
  • 5 mins self mobility depending on strength chosen

 

StrengthĀ development – 20 min:

For the rest of this month were going to put you in control of your own strength program allowing you to choose what exercise you want to work on and to what rep range fits your goals best.

 

Select one of the following strength elements:

  • Back squat
  • Front squat
  • Deadlift
  • Strict shoulder press
  • Bent over row
  • Bench press

 

Select one of the following rep ranges:

  • 12-12-12-12 – Muscle endurance and movement efficiency
  • 7-7-7-7-7 – Muscle endurance and strength development
  • 5-5-5-5-5 – Strength devolopment
  • 3-3-3-1-1-1 – Strenght development and max lift testing

 

Metcon:

A – 4 min AMRAP:

  • 250m row (every 10m = 1 rep)
  • 25 wall ball shots 9/6kg

(50 reps per round)

 

1 min rest

 

B – 4 min AMRAP:

  • 20 burpee box jump overs
  • 20 alternating kettlebell snatch 16/12kg

(40 reps per round)

 

1 min rest

 

C – 4 min AMRAP

  • 15 sumo deadlift high pull 50/35kg
  • 15 toes to bar

(30 reps per round)