Purple Lobster Lifting Club
Strength & Conditioning, Functional Fitness, Functional Training, Obstacle Course Racing, General FitnessFeatures
4 sessions per week
Must use App app to view and log training
Program Training
A
Warm UP
B
Run
1 x 8000
Core Circuit
C
4 rounds for quality of: 30sec Plank Reaches 30sec Side Plank Rotations 30sec Hollow Body Rest 60-90 seconds per set - Simple but effective core circuit to keep your trunk Stable! Plank Reaches: https://www.youtube.com/watch?v=XgQgjd3MbXY Side Plank Rotations: https://www.youtube.com/watch?v=RXlHKL_NEN8 Hollow Body: https://www.youtube.com/watch?v=4xRpGgttca8
A
Warm UP
B
Run
6 x 3:00
Sledge Hammer
C
Every 4 minutes for 5 rounds complete: 10m Sled Push 10m Sled Pull 20m Sled Push 20m Sled Pull Sled@ Category Race Weight - Hit this hard, try and move the sled with purpose and really feel the legs taking a battering! - Rest remaining time in each round!
A
Warm UP
1 x 5
B
Back Squat
4 x 3
C
Thruster
3, MAX
D1
Bench Press
3 x 5
D2
Banded Chin Ups
3, MAX
HYWOD Testing
E
Complete: 3 rounds of: 1 Min Max Burpees 1 Min Max Ski 1 Min Max Wall Balls 1 Min Max Row 1 Min Rest - This is going to be one of our benchmark tests for the first phase of the program. - The goal is to not go out too hard but to also dance with the devil enough to get a score to be proud of! - Record total metres combined as well as total reps achieved! EG. -1700metres/ 147 Reps
F
Barbell Leg Raises
3 x 15
A
Rest
A
Warm UP
1 x 5
B
Run
1 x 8000
C1
Pigeon Stretch
1 x 90
C2
Calf Stretch
1 x 1:30
C3
Kneeling Hip Flexor Stretch
1 x 1:30
A
Warm UP
1 x 5
B
Trap Bar Deadlift
3, MAX
C1
Strict Press
1 x 5
C2
Barbell Rows
1 x 5
HYWOD Testing
D
Complete: 5 min Max Distance Sled Push @Category weight rest 5 minutes then complete: 5 min Max Distance Sled Pull @Category weight Rest 5 minutes before completing the rest of the session!
E
Front-Leaning Rest (FLR)
F
Superman
A
Warm UP
1 x 5
B
Run
1 x 11000
C
Static Hamstring to Quad Stretch
1 x 3
