ICENI WAY PROGRAM 19-12
Over head mobility
1 minute Lat stretch (band on the pull up bar)
Push press (from the rack)
Build to a heavy 5
- Drop down a perform 10,9,8,7,6,5,4,3,2,1
100 strict pull ups for time
every break = 10 burpees
*use bands to make the pull ups easy. But not too easy.
15 box jumps
*build to your first working weight in 2/3 sets and then start your “working” sets. you can increase the weight during the sets. But the focus is good form and good depth.
Team conditioning 25minutes (example)
1 person, row (for cals)
1 person, ski (for cals)
1 person, 10 shuttle sprints (10m there 10m back = 1 shuttle run)
1 person, rest
*change ever time the person completes the run
12 minutes EMOM
*With 3 second pauses in the start position (just before the bar leaves the ground), the catch (when you catch the bar over head. The bottom of the squat if possible), and the top position (when you have fully stood up at the top of the rep).
*squat snatch is the top goal. keep this light and work on your speed under the bar, and you stability when you catch the bar.
*If the reps are good then you can increase the weight with each minute.
15 Rumanian deadlifts 40/25 NO HEAVIER!!!!!!!
20 Toes to post
15 second wall facing hand stand hold
20 pistols or progressions (to seated. Whether that is a box, bench, plates)
Tabata Wall Sit
8 rounds: 20 seconds on 10 second off
30 wall balls
30 abmat sit ups
Mobility work to finish
10 minute EMOM
1 squat clean + 5 power jerks
“Cpl Si Miller”
6 minutes rest - 1 minute rest
Buy in: 800m run
12 - front squats 45/30kg
12 - pull ups
Warm up all movements
30 minute AMRAP
2 Rounds of “DT”
(12 deadlifts, 9 hang cleans, 6 power jerks)
1 Round of “Barbara"
(20 pull ups, 30 push ups, 40 sit ups, 50 air squats)
1 minute rest between rounds (programmed rest means you can go faster in the round.
MAIN CLASS - TEAM WORKOUT
12 days of christmas workout, take 2.
Christmas complex (not that it was anything to do with christmas, but oh well)
5 - ghost deadlifts (bar cant make contact with the ground
4 - hang squat cleans
3 - front squats
2 - power jerks
1 - split jerk
10-1 hang squat clusters (1 cluster = hang squat clean straight into the push press (like a thruster), then lower the bar back down the the hips. And repeat
Have an awesome Christmas! Enjoy the day. Don't worry about what you are eating and drinking (sorry Tom). Have fun however you are spending your day and come come back ready to work hard. Looking forward to seeing who will be rocking some new gym kit too.
ICENI WAY PROGRAM 19-12