2 Week Training Program

This is an example of the beginning weeks of a personalised program. When programming you must have balance between what you want and what you need!

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DAILY WARM UP

Wrist mobility
5 minute flow
5 strict leg raise negatives
10 A/P hangs with 5 second holds in strict hollow body
Wall handstand in pike with leg raises
2 heavy Turkish get ups
1 legless rope climb

WEEK 1

MONDAY – Heavy Bilateral

Lower body push
30 mins
10×3 Back squat
Superset: Cossack squat and deep lunge

Upper body pull
15mins
5×5 pull ups weighted

Assistance work
Front lever practice
Scap pull ups
False grip rows horizontal

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Front Lever

TUESDAY – High Volume Unilateral

Lower body pull
25mins
10×10 each leg. Deficit single leg deadlifts (last rep 5 second pause 1″ from ground)
Superset: 1 light Jefferson curl

Upper body push
15mins
10×12 each arm. Single arm kettle bell strict press
Superset: Thoracic bridge and weighted shoulder dislocates (2.5kg)

Assistance work
1 handed handstand
1 handed push ups (walk the plank)
Single arm rotation bench press with thin band

WEDNESDAY
REST

THURSDAY – Long duration cardio

Running/ Rower/ Bike/ Skipping

FRIDAY – Heavy Unilateral

Lower body push
25 mins
3x each leg Progressivly loaded heavy Overhead Lunge
5×5 each leg Heavy Front Rack Lunge
Superset: Airborne lunge practice

Upper body pull
15mins
5×5 Single arm kettle bell row
5×8 One arm ring rows
Superset: Thoracic bridge

Assistance work
Arch position with 1.25kg plates
Single arm thin band with rotation sets of 10 each arm

SATURDAY
Active recovery

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Elevated Ring rows, Legless Rope Climbs, Russian Dips, False Grip Ring Rows

SUNDAY – High Volume Bilateral

Lower body pull
20mins
10×10 Deadlift (sumo or regular)
Superset: Deep lunge to Cossack bridge complex

Upper body push
20 mins
Warm up with hspu then:
10×10 Barbell Strict press
Superset: Single arm hang

Assistance work
Ring push ups with turn out
Back extensions
Calve raises
Vertical jumps

WEEK 2

MONDAY – High Volume Bilateral

Lower body push
15mins
Find 10 rep max ohs then repeat for 5×8

Upper body pull
20 mins
10×10 Feet elevated Australian pull ups (aim to have wrist bend)
10×10 Bent over row
– Short breaks (go by feel)

Assistance work
Front lever progressions
Skin the cat progressions (stay tucked)

 

TUESDAY – Heavy Unilateral

Lower body pull
15 mins
Build to a heavy set of 5x Kickstand deadlifts (kettlebell and barbell)

Upper body push
25 mins
5×5 each arm Kneeling lunge bottom up press
5×5 each arm Single arm bench press

Assistance work
Thin band bench press with rotation 3×10 each arm
Adductor
Glute
Abductor complex 3×10 each leg

 

FRIDAY – High Volume Unilateral

Lower body push
20mins
10×10 each leg Kickstand zercher squats
Superset: Multi directional lunges

Upper body pull
5 mins
1 arm chin ups (holding arm)

15 mins
5×10 each arm Thin band pull downs (high bar)
5×10 each arm Low rotational pulls single arm

Assistance work
Single leg deadlift position rows with kettlebell
1 arm A/P hangs

SUNDAY – Heavy Bilateral

Lower body pull
20 mins
6×3 Deficit deadlift

Upper body push
20mins
5×3 Strict press
5×8 Bench press

Assistance work
Handstand practice
Handstand walks
Parallel bars L-tuck

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Single Leg Barbell Deadlift

BALL BUSTER WODS
(1 a week if energy levels ok)

20 min cap:
100 burpees
Max distance on rower

100 rounds for time
1 strict pull up
2 power cleans (45kg)
3 burpees
40min cap

50,40,30,20,10
Cal row
Double unders
Burpees
30 min cap

Karen
150 wall balls for time

2000m row
21 snatch 35kg
1500m row
15 snatch 35kg
1000m row
9 snatch 35kg
500m row
Cap 30 mins