Summer Autumn 2018 Strength Plan

Here’s my workouts for my strength plan for Summer into Autumn this year:

Mon: Super Strength A

Tue: Run

Wed: Super 5s

Thu: Run

Fri: Super Strength B

Sat: Long Run

Sun: HIIT / KB 80/20 / KB/Pull Up Build

– Option to do a strength session & run in the same day / rest on the other day

Warm Up

– Hip Thrust – together then each side

– Crucifix Stretch

– Plank to stretch into Childs Pose

– Groiner Stretch x3 es

– Pigeon Stretch

– Rolly polly into stretch

– Downward dog to Press Up
– Floor to ceiling

– Leg Tick Tock

– Leg Tick Tock side

– Bar warm up

Super Strength – 45 mins

Workout A

– Squat 3×6, 1xAMRAP

– Squat to Press 2x8kg / Reverse Lunge Bar 3×10

– Romanian Deadlift Bar / KB Swing 16kg 3×10
– TRX Atomic Press Up / Sledgehammer 12kg 3×10

Workout B
– Deadlift 3×6, 1xAMRAP

– Press Up / Bent Over Row 2×12.5kg 3×10

– Clean n Press 12.5kg / Single Leg Deadlift 3×10
– TRX Squat to Row / Press Ups 3×10

Super 5s – 30 mins

Warm up then 4 rounds of 30-40:10 secs work:rest:

– Squats / KB Swings 16kg

– Clean n Press 8-12kg / Jumping Jacks

– Press Ups / Bent Over Row 2×12.5kg

– Single Leg Deadlifts / Burpees

– Lunges / Mountain Climbers

Various HIIT 25s

KB 80/20 – 35-40 mins

– KB Swings 16kg x80

– DB Clean n Press 12kg x20
– KB Goblet Squat 12kg x80

– Press ups 20
– KB High Pull 12kg x80
– DB Clean n Press x20
– KB Romanian Deadlift 16kg x80
– Burpees x20

KB & Pull Up Build

– 3×5 Clean n Press (or Pull Up) / 5×10 KB Swing / 3×10 Press Up
– 4×5 Clean n Press (or Pull Up) / 7×10 KB Swing / 4×10 Press Up

– 5×5 Clean n Press (or Pull Up) / 9×10 KB Swing / 5×10 Press Up


Finishers

– Sledgehammers / KB Swings

– Farmers Walk 3 mins

– Jumping Jacks / Burpees

– High Pull / Press Ups

– Clean n Press / KB Swings / Press Ups

– Clean n Press / Scissor Jumps

– Goblet Squat / Sledgehammer

3-4 strength sessions a week, 3-4 runs, 1-2 rest days.

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s