Sunday, 14th December 2019

 

Giant WARM UP Set x3 (10 min)

Goblet Squats x10 + 10s hold at the bottom

Single Leg Glute Bridge  x10 each side

Cossack Squats x5 / side

Mountain Climbers x10 each side

Jump Squat x10

 

MAIN LIFTS (20 min)

Superset x4

Back squat x6 @75-85%

Box dips / Dips / Weighted dips x10

60s rest rest, into:

30s max effort seated DB press / Z press (2x DB, min. 8 reps)

 

FINISHER (15-20 min, 3-4 rounds)

Barbell bent over row x10

Hanging leg raise / Weighted leg raise x15

Bulgarian split squat x10 each side

RDL x10

Bicep curl x10 each arm

 

 

Sunday, 8th December 2019

  • Giant WARM UP Set x 3  (12 min)

Scap Press x 5 + Push ups @22×1 tempo x 3

Banded Cuban Rotations + Press (or use fractional plates with back against the wall) x 10

Ring Rows x 10

Banded pull aparts x 10

 

  • MAIN LIFT(s)

A. Superset x 4 (20 min) 

-BENCH PRESS  x 5  AHAP

-SEATED DB PRESS   x 8 AHAP

1 min rest after each set into 

30 sec max effort dual DB cyclist squats into 30 sec max effort dual DB RDL 

 

  • FINISHER (15-20 min)

Giant set x 3

Barbell BO Row  x 12 (medium to heavy weight)

DB Bicep Curls x 10 

PVC pipe Banded  lat pull downs  x 12

Banded tricep extensions x 10 

Arch hold x 1 min

Hollow hold 1 min 

 

 

 

 

Sunday, 24th November 2019

  • Giant WARM UP Set x 3  ( 10 min)

Wall Squat hold x 40 sec 

Sg Leg Glute Bridge  x 10/side 

Hollow Rocks x 10 

Arch Hold x 20 sec 

Cossack Squats x 5 side 

Mountain Climbers x 10/side

 

  • MAIN LIFT(s) 

Superset x 4 (20 min)

BACK SQUAT X 6 @70 – 75% 

YATES ROW  x 10 AHAFA

rest 90 sec  

 

  • FINISHER (15-20 min)

Giant set x 3

Ring Plank x 40 sec 

Hip Thrusts x 10 @ 70/50 (wrap your hoodie around the bar)

Elevated Feet Push Ups x 15 (use the bench you are using for hip thrust) 

Narrow Stance Goblet Squat x 15 @24/16 (feet only a few inches apart) 

Chin Over the bar hold (pronate and wide grip) x 40 sec 

rest 2 min 

 

 

 

 

 

 

 

 

Sunday, 17th November 2019

  • Giant WARM UP Set x 3  ( 10 min)

Jump Squats x 5 

Curtsy Squats x 5 /side

Cossack Squats x 5 /side

DB Filly Lunges x 5 / side 

Scapular Pulls + Scapular press x 10/ each 

 

  • MAIN LIFT(s) 

Superset x 4 (20 min)

FRONT SQUAT X 8 @60 – 70% 

SG ARM KB or DB Bent Over ROW x 12 / side @ 24/16 or 25/17.5 @ 20×2 

rest 2 min 

 

  • FINISHER (15-20 min)

Giant set x 3

Weighted DB Box Step Ups x 8/side  (2 DB)

DB RDL x 15  (2DB)

Dual KB or DB Cyclist Squat x 15

Ring support Hold x 30 sec 

Ring Rows x 15

rest 2 min 

 

 

 

 

 

 

 

 

Sunday, 10th November 2019

  • Giant WARM UP Set x 3  ( 10 min)

Ring Row  x 10

Jump Squat  x 20 sec 

ScapPress x 5 + Push Ups  x 5 

Hollow Rocks x 20

Mountain   Climbers x 20 

 

  • MAIN LIFT(s) 

Superset x 4 (20 min)

Incline Bench x 8 @ 65-70%

Back Squat x 8 @ 65 – 70%

Rest 90 sec 

 

  • FINISHER (20 min)

Giantset x 3

Pendlay row x 8 @ 3 RiR 

Dual KB Front Rack Wall Sit x 1 min @ 12-16/ 8-12 kg 

Close Grip Underhand Pull Ups x 8  or Close Grip Underhand Banded Pull Downs x 16 

Flutter Kicks x 60

Diamond Push Ups x 8 

Arch Hold 60 sec 

rest 90 sec 

 

 

 

 

 

Sunday, 3rd November 2019

  • Giant WARM UP Set x 3  (12 min)

Mountain Climbers x 20

Tempo Press Ups x 6 @31×1

Half kneeling Bottom up KB Press  x 10/side

Weighted Glute Bridges x 20

Ring Rows x 6

 

  • MAIN LIFT(s)

Superset x 4

STRICT PRESS x 5

Front Foot Elevated, Dual KB FRONT RACK LUNGES  x 10/side (not alternating)

rest 2 min

 

  • FINISHER

Giantset x 3

Bent Over Single arm KB Row x 10/side

Sg Leg KB RDL x 10/side

Ring Push Ups x 10

Heavy Russian KB Swings x 15

rest 2 min

 

 

 

 

 

Sunday, 27th October 2019

 

  • Giant WARM UP Set x 3  (12 min)

Banded Face Pulls x 10

Scap Presses x 10 into push ups x 5

Scap Pulls x 10 into wide grip pull up negatives x 5 (those who have pull ups also do negatives)

Banded pull apparts x 10

 

  • MAIN LIFT(s) (22 min )

A. 1 RM Bench

then

Superset x 3

Narrow grip Bench x 6 at 75-80% of above

Yates Row  x 8

 

B. 2 Min Max Effort Arnold Press

 

  • FINISHER (15 min)

3 Rounds: 45 sec ON/15 sec OFF

Weighted narrow stance Cyclist Squats

Hollow Hold

Ring rows

Weighted Glute bridges

Arch hold

 

 

 

 

Sunday, 19th October 2019

 

  • Giant WARM UP Set x 2  (10 min)

Inch Worm with 3 push ups x 5

KB Sg Leg RDL x 8/side

KB Glute bridges w/2 sec hold at top x15

Wide stance Goblet squat x 15

Russian swings x15

 

  • MAIN LIFT(s)

A. 1 RM Sumo Deadlift ( 20 min )

B. 2 min max effort Ring Rows

 

  • FINISHER

Giantset x 3

– Diamond Push ups x 8

– Ring Support Hold  x 20 sec 

– DB Strict Press x 8

– Weighted box step ups  x 8/side (use DB)

– Active hang x 60 sec

Rest 2 min

 

 

 

 

 

 

 

 

Sunday, 13th October 2019

  • Giant WARM UP Set x 3  (10 min)

Push ups @22×1 tempo x 6

Ring support hold x 10 sec at top + 10 sec at bottom

Ring Rows x 10

Rest 60 sec

 

  • MAIN LIFT(s)

A.Superset x 4

-BENCH PRESS  x 3  AHAP

-PENDLAY ROW  x 5 AHAP

 

B. 2 min max effort RENEGADE ROWS

 

  • FINISHER

Giantset x 3

-Hollow Hold x 30 sec + Arch Hold 30 sec 

-Bulgarian DB Split Squats  x 8/side

-DB front raises x 8

-Single leg weighted Glute Bridges x 8/side

-DB Lateral Raises x 8

 

 

 

 

 

 

 

Sunday, 6th October 2019

  • Giant WARM UP Set x 2  (10 min)

(1 Inch Worm + 5 Push Ups) x 3

Glute Bridges x 20

Banded Dead Bugs x 20

Assisted Shrimp Squat x 5/side https://www.youtube.com/watch?v=WKGPKyExPDo

Bird Dogs x 10/side

 

  • MAIN LIFT(s)

A. Superset x 3

Sumo DEADLIFT x 4 @ 90% – 93% of 1 RM of Conventional Deadlift                         

Bench  x 6   @ heaviest weight you can do for 6 reps 

1 min rest

B. 2 min ME Cyclist Goblet Squats (use light KB and elevate heels on a 20 kg plate)

 

  • FINISHER (15 min)

Giant Set x 3

Bulgarian Split squat x 8-10/side (2 DB in Farmers Carry hold)

Single arm KB Strict Press x 6-8/arm

Elevated feet Ring Rows x 20

Max effort Hollow Hold x 1

 

 

 

 

 

 

Sunday, 29th September 2019

  • Giant WARM UP set x 2  (10 min)

Inch Worms x 3 + 5 push ups

Air Squats x 20

Bird dogs x 20

Mountain Climbers x20

  • MAIN LIFT (s)

A. Superset x 4

Low bar squat x 5 @ 75-80% of conventional back squat 1RM

Bent over row x 6 AHAFA

1 min rest straight into

B. 2min max effort empty bar over head lunges

  • FINISHER

Giantset x 3

Long arm plank x 1 min

Single leg KB RDL x 12/side

Arnold press x 12

DB front raises x12

 

 

 

Sunday, 22nd September 2019 

 

  • Giant WARM UP set x 2

-Side Plank Clam shells x 10/side

-Single Leg Glute Bridges x 10/side

-Hollow rocks/hold x 20 /30 sec 

-Bird dogs x20/side (finish one side before switching)

-Banded Shoulder Press x 20 (use light band – yellow or red) 

 

  • MAIN LIFT (s)

A. Superset x 4

-Conventional Deadlift x6 @ 75-85%

-Seated DB Press x8 @ AHAFA

rest 2 min between sets

after the last superset take

1 min rest and complete: 

B. 2 min ME Plate OH Walking Lunges 

 

  • FINISHER

Giant Set x 3

-Weighted Box Step Ups x 8/side 

-Ring Rows to failure 

-Weighted Curtsy Squats x 8/side (use kb in goblet hold) 

-Weighted Push Ups – to failure  (10 or 20 kg plates) 

 

 

 

 

 

Sunday, 15th September 2019

 

  • Giant WARM UP Set x 2  (10 min)

– Side Plank Clam Shells x 10/side

– Duck Walk x 1 L + Bear Crawl x 1 L

– Push Ups x 10

– Air Squats x 20

 

  • MAIN LIFT(s)

A. Superset x 4

– Back Squat x 6 @80-90%

– Incline Bench x 6 @ 2-1 RIR*

B. 2 min ME

– Bent Over Row (empty bar or very light weight)

 

  • FINISHER

Giant Set x 3

– 2DB RDL x 15 @ 22.5+/15+ kg

– 2DB Push Press x 15 @ 22.5/15 kg

– Cyclist Goblet Squat x 15 (use one DB instead of KB and elevate heels on a 20 kg plate)

– Ring Rows x 15

*2-1 RIR means reps in reserve. You must select a weight that you could bench press for 7-8 reps.

 

 

 

 

 

 

 

 

Sunday, 8th September 2019

  • Giant WARM UP Set x 2  (10 min)

(Inch Worms x 3 + Push Ups x 5) x 3

Single leg Glute Bridges x 10/side – use a medium weight DB

Banded Dead Bugs x 20

Stif leg Deadlift x 20 (use the DB you had for the glute bridges)

 

  • MAIN LIFT(s) (22 min + 3 min for part B)

A. Superset x 4

Sumo DEADLIFT x 6 @ 85 – 90% of 1 RM of Conventional Deadlift                         

PENDLAY ROW  x 8   @ heaviest weight you can do for 8 reps with perfect form 

1 min rest

B. 2 min ME Arnold Press

 

  • FINISHER (10-15 min)

Giant Set x 3

Front Foot Elevated (on 20 kg plate) Reverse Lunges x 12 reps/side (double DB Farmers Carry Hold) NOT ALTERNATING

Bradford Presses x 12 reps

Deficit Push Ups x 12 (on plates)

 

 

 

 

 

Sunday, 1st September 2019

  • Giant WARM UP Set x 2  (10 min)

(Inch Worms x 3 + Push Ups x 5) x 3

Hip Extensions (shoulders on bench) x 20 – use a heavy DB

Hollow Rocks x 20

Mountain Climbers x20

  • MAIN LIFT(s) (22 min + 3 min for part B)

A. Superset x 4

LOW BAR Squats x 6 @ 55 – 70% of 1 RM for those new to this technique and

                               x 6 @ 70 – 80% of 1 RM for those familiar with this technique

Bench x 6   (grip above or just outside shoulders)

1 min rest

B. 2 min ME KBx2 Front Rack reverse lunges    

  • FINISHER (10-15 min)

Giant Set x 3

Underhand Close Grip Banded PVC pipe pull downs x 12 reps

DB Front Raises x 12 reps

Sg Leg DB RDL x 12/side

DB Lateral Raises x 12 (use fractional plates if 5 kg DB proves to be too heavy)

 

 

Sunday 25th August 2019

  • Giant WARM UP set x 3  (6 min)

20 sec bike sprint

20 sec air squats

20 sec bird dogs

20 sec Cossack Squats (use light kb or plate if possible)

20 sec Mountain Climbers

20 sec rest

 

  • MAIN LIFT (25 min for part A + 4-5 min for part B)

A. Superset x 4

Back Squat x 6 reps @ 75-85% of 1 RM

Strict Pull Ups x 5-10 reps (scale to 4 negatives of 5 sec on the way down)

2 min rest

B. Cyclist squats  (goblet squats with heels elevated on a 20kg plate)

2 min Max Effort @ 24/16 kg KB – don’t lock your knees out at the top. Can upscale to heavier KB

 

 

  • FINISHER (10-15 min)

Giant Set x 3  – with a partner for the Nordic Curls – YGIG

Single leg RDL x 10/side @ 24/16 kg KB (single KB)

Nordic Curls x 10 reps

Hanging Basket hold x 30 sec

 

 

Sunday 11th August 2019

Warm Up:

3 sets:

15 Hip extensions (Shoulders Raised on Bench, DB loaded on hips)

Rest 30 secs

60 Sec Plate loaded forearm plank

Rest 60 secs

 

Main Lift

Sumo Deadlift 6 x 3 (AHAFA)

rest 2-3 mins

 

A1/A2 Superset – 3 sets:

A1. DB Suitcase RNT Reverse Lunges 8/s

rest 60 secs

A2. KB Crossbody RDL 8/s

Rest 2 mins

 

Ab finisher coaches choice

Sunday 4th August 2019

Warm Up:

3 sets:

6-8 Tempo depth press ups (31×1)

Rest 30 secs

20-40 sec Ring support hold

Rest 60 secs

 

Main Lift

Bench Press 6 x 3 (21×1)

Rest 2-3 mins

 

Accessory Giant Set

A1. 3 x 8 Incline Supernated DB Bench (AHAFA)

A2 . 3 x 10 Pendlay row (mod weight)

A3. 3 x 12 Skull Crushers  (mod weight)

Rest 90 secs between exercises

 

Bicep finisher coaches choice

 

 

28/7/19 – 10s Intensification Phase – Back Squat

Plyometric 

4 Sets:

50m Sprint

2 minutes rest in-between

 

Main Lift 

Every 90s x 9 Sets: 3 Back Squats @ 67.5% of 1RM

10th Set: AMRAP at 67.5% of 1RM

 

Accessory

3 Sets:

8 Kettlebell Front Rack Bulgarian Split Squats @ 2020

15 Banded Leg Extensions @ 31X2

14/7/19 – 10s Accumulation Phase – Deadlift

Plyometric 

10 minutes of High Seated Box Jumps doubles

 

Main Lift 

Every 90s x 9 Sets: 5 Deadlifts @ 60% of 1RM

10th Set: AMRAP at 60% of 1RM

 

Accessory

3 Sets:

15 Banded Hamstring Curls

10 Single Leg Deadlifts AHAFA

Rest as needed

7/7/19 – 10s Accumulation Phase – Back Squat 

Plyometric 

4 Sets: 30-50m Sprint

-Rest until completely fresh-

*This is to condition your nervous system and muscles to be explosive, which will translate directly into your strength. Do not treat this as cardio.

 

Main Lift 

Every 90s x 9 Sets: 5 Back Squats @ 60% of 1RM

10th Set: AMRAP at 60% of 1RM

Use the AMRAP to work out your ‘Projected Max.’ Once you have worked this out, base all your future %s for this class off this number. Projected max formula will be written on the board

 

Accessory

3 Sets:

10 Back Rack Lunges @ 50% of 1RM LEFT

20 Banded Leg Extensions

10 Back Rack Lunges @ 50 of 1RM RIGHT

-Rest 2 mins-

30/6/19 Testing Day

*You have a choice to test either Bench Press/Deadlift or Back Squat. Please only choose one lift. Ideally one you were not able to test during the week. As you move onto your accessory movements, choose the one that corresponds with the main lift you chose to max out on. 

 

Main Lift 

15-20 Minutes to build to a 1RM

Suggested rep scheme: 

1 x 5 @ 65%

1 x 3 @ 75%

1 x 2 @ 85%

Singles at 90%+

-Rest 3 minutes-

EMOM 6: 3 reps at 80-85% of established 1RM.

 

Accessory (Bench) 

Every 2 minutes x 12 minutes

  1. Build to high plyometric push up
  2. 30-45s Max Effort push ups from plates

 

Accessory (Deadlift)

Every 2 minutes x 12 minutes

  1. 30m Sprint
  2. 10 Kettlebell/DB Deadlifts @ 2011

 

Accessory (Back Squat) 

Every 2 minutes x 12 minutes

  1. 2 High Box Jumps
  2. 30s per leg Back Rack Lunge @ 40-50%+ of 1RM

 

23/06/19 Bench Press 5s Realisation

 

Plyometric

10 minutes to build to a high triple plyometric push up onto plates

 

Main Lift

5 @ 50%

3 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

Max Effort @ 85%

Rest as needed

 

Accessory

Every 2 Minutes x 18 minutes, alternate between

  1. 10 Inline DB Press @ 3030 AHAFA

2. 1 Minute Max Effort of Banded Tricep Extensions @ 3030

3. 8-10 Tate Presses AHAFA

 

16/06/19 Deadlift 5s Realisation

 

Plyometric

5-10 minutes to build to high seated box jump

 

Main Lift

5 @ 50%

3 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

Max Effort @ 85%

Rest as needed

 

Accessory

Every 2 Minutes x 18 minutes, alternate between

  1. 10 Single Leg Barbell Deadlifts AHAFA

2. 100m Farmer’s Carry AHAFA

3. 8-10 Supinated Grip Bent Over Rows AHAFA at Tempo 21X1

 

09/06/19 Back Squat 5s Realisation

Main Lift

5 @ 50%

3 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

Max Effort @ 85%

Rest 90s-2 mins between sets

 

Accessory

Every 3 Minutes x 18 minutes, alternate between

1*. 50m Weighted Sprints/Springs + 50m Recovery Jog Back

2. 10 each leg Dynamic Bulgarian Split Squats/Bulgarian Split Squats (suitcase loaded)

 

If Time..a bit of ‘fun’:

5-10 mins to establish a 1RM Back Squat with a 30s pause at the bottom

02/06/19 Bench Press 5s Intensification

 

Main Lift

1 x 2 @ 65%

1 x 2 @ 72.5%

4 x 4 @ 77.5%

1 x Max Effort @ 77.5%

 

Rest 60s between 65% and 72.5% sets

Rest 90s-120s between 77.5% sets

 

Accessory

Every 3 Minutes x 18 minutes, alternate between

1*. 20-30s Top of Decline Paralette Push Up Hold + Max Effort Tempo Decline Paralette Push Up @ 2020

2. 20-30s** Double KB/DB OH Hold + 50m Double KB/DB OH Carry

 

*Feet on a box, no pausing inbetween reps; you are constantly moving.

**Actively push up on the KBs/DBs, do not just lock out your elbows.

26/5/19 – Deadlift 5s Intensification Phase

 

Main Lift

1 x 2 @ 65%

1 x 2 @ 72.5%

4 x 4 @ 77.5%

1 x Max Effort @ 77.5%

Rest 60s between 65% and 72.5% sets

Rest 90s-120s between 77.5% sets

 

Accessory

Every 3 Minutes x 18 minutes, alternate between

  1. 5 Sandbag/Dball Over Shoulder Throw (focus on throwing as far as possible behind you!)
  2. 10 Double KB Deadlifts @ 32kg/24kg + 100m Farmer’s Carry

 

19/5/19 – Back Squat 5s Intensification Phase

 

Main Lift

1 x 2 @ 65%

1 x 2 @ 72.5%

4 x 4 @ 77.5%

1 x Max Effort @ 77.5%

Rest 60s between 65% and 72.5% sets

Rest 90s-120s between 77.5% sets

 

Accessory

Every 3 Minutes x 18 minutes, alternate between

  1. 50m Sprint + 50m Recovery Jog back
  2. 20-30s Back Rack Holds @ 100%+ of 1RM Back Squat

 

11/5/19- Bench Press 5s Accumulation Phase

Plyometric 

10 minutes to build to a high double plyometric push up

Main Lift

5 Sets

5 Bench Press @ 70% of 1RM

6th Set is a max effort at 70%. Cap at 15 Reps.

Rest as needed between sets

Accessory

4 Sets:

12 Dumbbell Tate Press

-1 min rest-

Max Tempo Push Ups @ 1111

-1 min rest-

30 Piston Push Downs (per side) https://www.youtube.com/watch?v=ejTJj9iqGzg

-Rest as needed between sets-

4/5/19- Deadlift 5s Accumulation Phase

 

Main Lift

5 Sets

5 Deadlifts @ 70% of 1RM

6th Set is a max effort at 70%. Cap at 15 Reps.

Rest as needed between sets

Accessory

Every 3 Minutes x 18 Minutes

  1. 50m Sprints/Weighted Sprints/Sled Push
  2. 10 Single Leg Barbell RDLs AHAFA

then…

Every 2 Minutes x 12 Minutes

  1. 20 Seated Banded Hamstring Curls @ 3030
  2. 20 Banded Good Mornings @ 3030

 

28/4/19- Back Squats 5s Accumulation Phase

 

Main Lift

5 Sets

5 Back Squats @ 70% of 1RM

6th Set is a max effort at 70%. Cap at 15 Reps.

Rest as needed between sets

Accessory

Every 3 Minutes x 18 Minutes

  1. 8 Dynamic Bulgarian Split Squats with Dumbbells
  2. 3 Back Squats with 10s Pause @ 40-50% of 1RM

then…

Every 2 Minutes x 12 Minutes

  1. 10m Death March with Dumbbells
  2. 10m Front Rack Lunges with Kettlebells/Dumbbells