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WEEK 8

WEEK EIGHT

 

Day 1

 

A.M. Workout

 

3 x 5 Box Jumps

*High as possible

 

SQUAT

(then)

BENCH

 

-5 x 40%

-5 x 50%

-3 x 60%

-3 x 70%

-3 x 80%

-Max reps at 90%

 

3 Rounds:

-Max dips

-Max pull ups

-20 Landmines

-20 Wood Choppers

-4 way neck

 

P.M. Workout

 

Form Swim

-4 x 25 meters

-2 x 25 meter right arm stroke

-2 x 25 meter left arm stroke

-2 x 25 meter short stroke

-2 x 25 meter medium stroke

-2 x 25 meter long stroke

-2 x 50 meter under-overs (25 meter each)

-1 x 50 meter cool down

 

Day 2

 

A.M. Workout

 

Jump Rope

-50 jump rope singles

-25 right leg singles

-25 left leg singles

-50 double unders

 

POWER CLEAN

(then)

DEADLIFT

 

-5 x 40%

-5 x 50%

-3 x 60%

-3 x 70%

-3 x 80%

-Max reps at 90%

 

3 Rounds:

*consistency and form is key. Keep moving, but do not rush.

-Unilateral DB incline bench x 15

-Fat bar curls x 15

-Reverse Hypers x 20

-Chain grenade tricep extensions x 30

 

P.M. Workout

 

2 Rounds:

-200m Zercher carry

-Barbell row x 10

-Heavy KB swing x 10

-Chained push-up x 10

-Inverted wood chopper x 10

 

Day 3

 

FRONT SQUAT

(then)

PRESS

 

-5 x 40%

-5 x 50%

-3 x 60%

-3 x 70%

-3 x 80%

-Max reps at 90%

 

3 Rounds:

*heavy as possible

-DB row x 10

-Arnold Press x 10

-Tricep Extension x 20

-Cable Hammer Curl x 20

 

Day 4

 

Jump Rope

-50 jump rope singles

-25 right leg singles

-25 left leg singles

-50 double unders

 

Log Clean – Work up to a heavy single

 

4 Rounds:

 

-Log Press x 6

-Lateral Raise x 12

-Behind the back lateral raise x 12

-Rear deltoid kick backs x 15

 

Bank Pull Aparts x 50

 

Day 5

 

HIGHLAND GAMES PRACTICE

 

Dynamic warm up

 

-Seated arm mechanics x 100

-Marching A, 4 x 15

-Skipping A, 4 x 15

-Running A, 5 x 10

*1 minute between reps, 3 minutes between sets

-Push up start, 5 x 10

-Supine start, 5 x 10

-3 point start, 4 x 15

-Falling start, 4 x 10

 

*maintaining acceleration is priority

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