Hey Ash,
I've decided to approach this lockdown a little different. I've got this gym and I want to use it as much as I can. So I've written a bit of a program for myself. Do you mind having a look over and tell me how crazy it is?
Goals are: get stronger with my front squat, stay active and motivated. I don't intend on pushing the other strength areas too much, but having them there keeps me happier.
Each day I'm planning to keep the strength portion to same to see if I can progress over the 6 weeks, with the idea being that I alternate between the metcons. On Wednesday and Thursday I intend on dialling into the zoom class for mobility and "barbell".
Focus on upping my front squat strength then working on heavy power cleans.
- Work to a heavy 3 front squats into 5x8 front squats.
- Build to a heavy single power clean into 3x10 power clean. Focus on keeping the bar close.
Focus on shoulders and chest.. overhead work...
18 Minute EMOM
Minute 1: 3 Split Jerk
Minute 2: 6-12 strict push ups
"Jeremy" 21-15-9
Overhead Squats
Burpees
or
AMRAP 12 minutes
12 Cal bike
12 Burpees
12 Shoulder to overhead
Mobility - Charge
Barbell - Charge
Working that posterior chain. Rows, pull-ups, deads, cleans, kB swings.
20 minute EMOM increasing in weight on DLs
Min 1: 5 deadlifts
Min 2: 1-3 strict pull ups
12 Min AMRAP
30 US KB Swings
20 Ring rows
10 Dead ball slams
or
"DT" - 5RFT
12 Deadlifts
9 Hang power clean
6 Shoulder to overhead
Focus on legs. Mix running and biking with leg strength movements.
5x5 back squat
27-21-15-9
Weighted Step ups
Echo Bike Cals
or
20 Minute AMRAP
200m run
20 box jumps
20 burpees