It is the weekend! Session 12 brings with it the end of week 3 so lets keep this short and sharp so we can head out and enjoy the awesome weather we are forecast. In todays Fitness for ski instructor training we are using complex sets again so make sure you are clear what the plan is before you leave for the gym.
Two exercise performed back to back. If asked to perform 6sets of 3 reps of exercise 1, then 6 sets of 4 reps of exercise 2. You would perform your first set of exercise 1 immediately followed by your first set of exercise 2 then rest for the stated time before starting set 2 of each exercise.
4 Rounds of
- 12m Alligator Crawl
- 20 air squats
- 10 Push ups
- 3 Pull ups
Main Resistance Training
Split Squat EQI (eccentric quasi-isometric) – 3 sets of a 30sec hold per leg, Rest 60 seconds between sets.
Push Up EQI – 3 sets of a 30 second hold, rest 60 seconds between sets.
Box Jumps – Perform 6 sets of 3 reps. Rest 10 seconds then perform exercise 2 (the exercise below). Rest 3 minutes then complete another complex set.
Backward lunge from deficit – Perform 6 sets of 4 reps each set should be performed 10 seconds after the exercise above. Rest 3 minutes before repeating complex set.
Kettle Bell Clean and Press (Complex Set) – Perform 4 sets of 6 reps. Rest 10 seconds after each set before performing exercise 2.
Weighted Chin ups/Chin Ups – Perform 4 sets of 8 reps. Each set should be performed 10 seconds after the previous movement. Rest 3 minutes then perform another complex set.
Rotational Medicine Ball throw – Perform 4 sets of 6 reps each side, rest for 3 minutes between sets.
Turkish Get ups – Perform 3 sets of 6 reaps each side, rest 60 seconds between sets.
A thorough full body stretch followed by a foam roll. If you are feeling brave jump in an ice bath too!
Have an awesome weekend!
Missed session 11?