This weeks program…just for comparrison

I thought I would throw this up because it might answer some of the questions people had and save me from having to prattle on.

You’ll see that the program is really only tweaked a little here and there and most of it is pretty much as is.

Session 1
Warm Up – 5 to 10 minutes.
Hip Mobility Work
Front Squats – 2 warm up sets of 8 reps and 5 sets of 3-5 reps.
DB RDL’s – 4 sets of 10 reps.
Bridging – 5 sets of 60 seconds with 60 seconds between sets.
Shoulder Mobility Work
Pull Ups – 2 sets of 8 reps and 5 sets of 3-5 reps.
Blast Strap Push Ups – 4 sets of 10 reps.
Hi-Lo Woodchoppers – 3 sets of 12 reps on each side.
Cable Lateral Raises – 4 sets of 10 reps.
Overhead Tricep Extensions – 4 sets of 10 reps.

Session 2
Warm Up – 5 to 10 minutes.
Hip Mobility Work
Deadlift – 2 warm up sets of 8 reps and 5 sets of 3-5 reps.
Elevated Split Squats – 4 sets of 10 reps.
Side Bridging – 3 sets of 45 seconds with 15 seconds between sides.
Shoulder Mobility Work
Bench Press – 2 sets of 8 reps and 5 sets of 3-5 reps.
Blast Strap Rows – 4 sets of 10 reps.
Ab Pulldowns – 3 sets of 20 reps.
Military Press – 4 sets of 10 reps.
Preacher Curls – 4 sets of 10 reps.

Session 3
Warm Up – 5 to 10 minutes…as usual.
Shoulder Mobility Work – The usual.
Incline Bench Press – 2 sets of 12 reps and 5 sets of 10 reps.
Decline DB Fly – 4 sets of 15 reps.
Lo-Hi Woodchoppers – 3 sets of 12 reps.
Shoulder Mobility Work – Different from what they did earlier.
Reverse Grip Lat Pulldowns – 2 sets of 12 reps and 5 sets of 10 reps.
Single Arm Cable Rows – 4 sets of 15 reps.
Hanging Leg Raises – 3 sets of 12 reps.
1A Leg Press – 5 sets of 10 reps.
1B Back Extensions – 5 sets of 10 reps.
1C Natural Reverse Hypers – 5 sets of 10 reps.

Session 4
Warm Up – 5 to 10 minutes.
Mobility Work
Rower – 6 sets of 400 with 60 second recovery between efforts.
15 minute work set of the following:
1A Step Ups – 5 a side
1B Lat Pulldowns – 10 reps.
1C DB Press – 10 reps.
Rower – 8 sets of 300 with 45 second recovery between efforts.
15 minute work set of the following:
2A Lunges – 5 a side.
2B Pull Ups – 2-5 reps depending on ability.
2C Push Ups – 10 – 15 reps depending on ability.
Rower – 10 sets of 250 with 30 second recovery between efforts.

Session 5
Warm Up – 5 to 10 minutes.
Mobility Work – 1 shoulder drill and 1 hip drill.
Bike – 5mins @ Level 5 then 10 sets of (30/30’s)
15 minute work set of the following:
1A Box Jumps – 10 reps
1B Push Ups – 10 reps.
1C DB Rows – 10 reps.
Treadmill – 2km @ 1% as fast as possible
15 minute work set of the following:
2A KB Squat – 5 reps.
2B KB Rows – 5 reps.
2C KB Press – 5 reps.
Bike – 5mins @ Level 5 then 10 sets of (30/30’s)

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