WEEK 15

TECHNIQUE – BEGINNER

TECHNIQUE – ADVANCED

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STRENGTH & MOBILITY

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(A) Front Squat

5 x 5 reps

Building through the sets to a heavy set where you leave 1-2 reps in the tank. Use loads from week 2 as a guide for first set.

2 minutes recovery between sets

(B) clean snatch grip

4 x 5 reps

Pick a load that allows you to move the bar quickly and explosively. Should feel like there are 3-4 more good quality reps left in the tank after each set

90s recovery between sets

(C) db bent over rows

4 x 8 reps

Build the weight through the sets, leaving 1-2 reps in the tank in the last set

90s recovery between sets

(D) incline db bench press

3 sets x 12 reps

60s recovery between sets

(E) isometric gi hang

(above 90 degrees at the elbows)

3 sets x max time

90s recovery between sets

(F) cable rope hammer curls

Progressing the load through the sets

60s recovery between sets

(G) hip hops

3 x 10 meters each way

60s recovery between sets

(A) Spinal Twist in sitting

10 rotations each side

Hold for 10 seconds on the last rotation each side.

If one side feels harder to rotate add an addition 3 -5 rotations that side.

(B) The Saw

10 rotations each side

Hold for 10 seconds on the last rotation each side.

If one side feels harder to rotate add an addition 3 -5 rotations that side.

(C) Cobra

10 rotations each side

Hold for 10 seconds on the last rotation each side.

If one side feels harder to rotate add an addition 3 -5 rotations that side.

(D) Crucifix

10 rotations each side

Hold for 10 seconds on the last rotation each side.

If one side feels harder to rotate add an addition 3 -5 rotations that side.

(E) Thoracic Reach Through

10 reach throughs

Hold for 10 seconds on the last one

(F) Upper body reaches in sitting (Long)

10 reaches each side

Hold for 10 seconds on the last reaches each side.

If one side feels harder to rotate add an addition 3 -5 reaches that side

(G) Seated Chest OPENER

30 Seconds.

(h) Seated neck stretch

20 Seconds and hold in each position

(i) Seated rhomboid stretch

20 seconds and hold each side.

(A) bb good mornings

5 x 6 reps

2 minutes recovery between sets

Build through the sets, ensuring to pick a load that leaves at least 2 good quality reps in the tank per set.

(B) db jump squat

4 x 6 reps

9s recovery between sets

(C) single arm standing db press

3 x 6 reps

Each working set should be challenging, but leaving 2 reps in the tank each.

90s recovery between sets

(D) chin-ups

3 x max reps at bodyweight

Ensuring full range (i.e. arms locked at the bottom, chest to bar at the top)

90s recovery between sets

(E) standing 45 degree cable pull down

3 x 12

90s recovery between sets

(F) overhead tricep db extensions (Long)

3 x 12

60s recovery between sets

(G) frankenstein walks

3 x 15 meters each way

Weight should be challenging in each set

60s recovery between sets

(A) Warrior

2 x 15 seconds each side

(B) adductor wall stretch

30 seconds

(C) side lying quad stretch

20 seconds each side

(D) piegon stretch

20 seconds each side

(E) spinal twist in Sitting

10 rotations each side

Hold for 10 seconds on the last rotation each side.

If one side feels harder to rotate add an addition 3 -5 rotations that side.

(f) the saw

10 rotations each side

Hold for 10 seconds on the last rotation each side.

If one side feels harder to rotate add an addition 3 -5 rotations that side.

(G) cobra

Cobra

10 rotations each side

Hold for 10 seconds on the last rotation each side.

If one side feels harder to rotate add an addition 3 -5 rotations that side.

(h) crucifix

10 rotations each side

Hold for 10 seconds on the last rotation each side.

If one side feels harder to rotate add an addition 3 -5 rotations that side.

NUTRITION GUIDES

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WEIGHT REDUCER

WEIGHT GAINER

WEIGHT MAINTAIN

CARB PERIODISATION