So the weekend is finally here and so is the final session before a few days off. This final session of the week moves away from quite normal programming we have had so far where you do x number of sets of x number of reps and starts to look at isometric holds and complex sets.
Please read through the work out very carefully prior to starting. With the exception of the first and last two exercises the rest are performed as a complex set.
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.
Trap Bar Jumps (Complex Set) – Perform 6 sets of 3 reps. Rest 10 seconds then perform exercise 2 (the exercise below). Rest 3 minutes then complete another complex set.
(Keep the weight very light, good form on this exercise is essential. Leave your pride at the door)
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!
If you are a bit behind then why not have a look at Fitness for Ski Instructor Training: Session 3.