JAKOB ISAAC
18/01/2023
Conditioning:
10 cal bike
20 step ups
X 3
Resistance:
Deadlifts 30kg 10 x 3
Bench press 20kg 10 x 3
TRX row 10 x 3
Shoulder press 10kg 10 x 3
Bicep curls 15kg + tricep dips 10 x 3
Intensity:
12 min ladder: 3-6-9-etc
Ski cals
DB snatch (each) 5kg
Box burpees
Score: 12+15
Homework:
Try the Down Dog yoga app - there should be free trails available and there’s always really good deals if you choose to sign up (never pay full price there’s always always a deal!)
At home on two days before I next see you try do:
10 press ups
20 lunges
30 second plank
X 3
This will take 5-10 mins and we’ll look at lunge technique next week to check in. If you have time try and do one walk/jog/cycle before we next meet too. Just shout if you have any issues and see you soon!
25/01/2023
Conditioning:
1000m row: 5 x 100m intervals
Resistance:
Deadlifts 30kg 10 x 3
Squats 20kg 10 x 3
Flyes 5kg + Chest press 7.5kg 10 x 3
TRX row x Shoulder press 10kg 10 x 3
Intensity:
3 min work 1:30 rest x 3
5 burpees
10 DB clean & press 10kg
20 DB step ups 5kg
Max cal bike: 9/11/13
Homework:
Again, at home try complete one long walk/cycle and on two days try do:
10 squat to target (sofa/dining chair)
10 press ups
15 crunches
20 lunges
x 3
30 sec plank + 30 sec hollow hold + 30 sec rest x 3
(This will take a little longer - maybe 15-20 minutes)
01/02/2023
Conditioning:
600m ski + 2 walkout EMOM
Resistance:
Deadlift 30kg 10 x 3
Split squat 10 x 3
Cable row + bench press 20kg 10 x 3
Pulldown + chest press 7.5kg 10 x 3
Lateral raise 2.5kg + shoulder press 8kg 10 x 3
Intensity:
6 min AMRAP 2 min rest x 2
6 cal bike
6 snatch each arm
6 box jumps
Score: 4+0 / 4+0
HOMEWORK:
5 plank walkouts
10 squat to target
X 3
10 split squats (each leg)
10 press ups
X 3
30 sec plank
30 sec hollow hold
X 3
ALSO: I forgot to ask if you’ve tried Down Dog! I would recommend trying to incorporate some stretching/yoga so if Down Dog isn’t for you maybe try GOWOD - you can get a free trial and perform their “mobility screening” test which will give you an idea of areas we need to work on. It’s annoying homework but the more mobile you are, the bigger the range of movement with exercises, the bigger the muscle recruitment and the bigger the results! It all pays off in the end!
08/02/2023
Conditioning:
Row 300:200 x 3
Resistance:
Deadlift 30kg 10 x 3
Lunges 10kg 10 x 3
Chest press 7.5kg + row 20kg 10 x 3
Shoulder press 10kg + pull-down 20kg 10 x 3
Intensity:
45 sec ski + 45 sec burpee + 30 sec rest
45 sec ski + 45 clean and press + 30 rest
45 sec ski + 45 DB step ups + 30 rest
X 3
15/02/2023
Warm up:
5 walkouts + 10 plate snatch + 10 lunges x 3
Resistance:
Squat 25kg 10 x 3
Flye 5kg + chest press 7.5kg 10 x 3
Row 20kg + dips 10 x 3
Pull-down 25kg + crunches 10 x 3
Intensity:
5 min AMRAP 2 min rest
AMRAP 1:
10 cal bike + 10 DB step ups
Scores: 3+0 / 3+0
AMRAP 2:
10 cal ski + 10 DB clean and press
Scores: 3+0 / 3+5
22/02/2023
Conditioning:
600m ski + 3 burpee EMOM
Resistance:
Deadlift 30kg + chest press 10kg 10 x 3
Squat 25kg + row 25kg 10 x 3
Pull-down 25kg + leg raises 10 x 3
Biceps 15kg + tricep dips 10 x 3
Intensity:
45:15 x 3
Clean + press: 15/17/18
DB Step ups: 16/17/20
Box jump: 16/20/20
Bike cal: 11/11/10
01/03/2023
Conditioning:
10-8-6-4-2 bike cal + plate snatch
Resistance:
Deadlift 35kg 10 x 3
Flye 5kg + bench 20kg 10 x 3
Row 20kg + shoulder press 15kg 10 x 3
Pull-down 10 x 3
Biceps 15kg + triceps 10 x 3
Intensity:
3 min work 1:30 rest x 3
10 press ups
10 clean and press 5kg DB
20 snatch 5kg DB
Max cal ski: 8/11/13
15/03/2023
Conditioning:
10 cal ski
10 step over
10 deadlift
X 3
Resistance:
Chest press 10kg + row 25kg 10 x 3
Pull-down 30kg + shoulder press 15kg 10 x 3
Bicep curls 15kg + tricep extension 20kg 10 x 3
Intensity:
12 cal row
10 DB snatch
8 cal bike
6 burpee box jump
Rest 1:30
Times: 2:32 / 2:16 / 2:05
GYM PROGRAMS:
PROGRAM 1:
Deadlift/leg press (approx 30kg/50kg) 10 x 3
Seated row machine (25kg) 10 x 3
Pec flye machine or dumbbell flye (5kg) + chest press machine or dumbbell chest press (10kg) 10 x 3
Pull-down machine (palms forwards wide grip 35kg) 10 x 3
Shoulder press machine or barbell shoulder press (12.5kg) 10 x 3
Bicep curls (15kg) + triceps dips 10 x 3
PROGRAM 2:
Squat/lunge/leg press machine (approx 25/20/50kg) 10 x 3
Seated row (25kg) 10 x 3
Bench press/press up/chest press machine (25kg) 10 x 3
Pull-down/assisted pull up machine (palms inwards narrow grip 35/55kg) 10 x 3
Lateral raise (3/4kg) 10 x 3
Dumbbell shoulder press or shoulder press machine (6kg/15kg) 10 x 3
10 leg raises + 15 crunches + 20 Russian twists + 30 sec plank x 3
Notes: see you you get on with this and feedback to me next week. It doesn’t matter if you do the same exercises both time/every time. All the planes of movement/muscle recruitment is the same, it’s just the grip position and equipment that’s different- but for now just do whatever you’re comfortable with.
Once you’re familiar with these we can add in some more accessory/isolation work to bulk out the programs. And if you need/want/are comfortable doing any high intensity stuff then just cope any of the things we’ve done at the end of our session or send me a message and I’ll send something easier/with less equipment :)
I’m here to help with whatever you need so please feel free to text me whenever! Be patient, it will get easier I PROMISE (I used to be a treadmill girl in the gym and I wouldn’t even go on a different treadmill it was just the same one same workout same everything every single time and I wish someone helped me out sooner!)
23/03/2023
Warm up:
Row 1000m 100:100 intervals
Resistance:
Deadlift 35kg + press up 10 x 3
Squat 25kg + row 20kg 10 x 3
Rear raise (rear delt) 2.5kg + Pull-down 25kg 10 x 3
Lateral raise 2.5kg + shoulder press 10kg 10 x 3
Intensity:
4 min AMRAP 1 min rest x 4
AMRAP 1:
8 cal bike + 8 DB step up
Scores: 3+0 / 3+5
AMRAP 2:
8 cal ski + 8 DB clean & press
Scores: 3+4 / 3+6
29/03/2023
Conditioning:
12 cal ski
6 DB burpee box over 7.5kg
6 barbell GTOH 17.5kg
X 3
18 cal ski
6 DB burpee box over 7.5kg
6 BB GTOH 20kg
X 2
24 cal ski
6 DB burpee box over 7.5kg
6 BB GTOH 25kg (!!!!!!!!!)
X 1
Resistance:
Squats 40kg 10 x 3
Chest press 10kg 10 x 3
Intensity:
12 min ladder: 4-8-12-etc
Cal bike + snatch 7.5kg
Score: 20+24
05/04/2023
10-8-6-4-2
Ski cal
Deadlift 30-40kg
Eccentric pull up
Conditioning:
30 min AMRAP:
500m row @ 2:00
10 DB clean + press
10 DB step ups
10 press ups
10 hanging tucks
Intensity:
5 cal bike
10 alt snatch
5 cal bike
Rest 1:00
Times: 1:24 / 1:17 / 1:06
12/04/2023
Conditioning:
20-16-12-8-4
Cal bike + lunges 20kg
6 push press 20kg
8 snatch 10kg
10 hanging ticks
6 press ups
8 snatch 10kg
10 burpees
X 4
Intensity:
10 min max effort:
30 sec ski + 30 sec plank
Score: 59 cals!
26/04/2023
Conditioning:
20-15-10-5
Cal bike + deadlift 25-45kg + sit up
20-15-10-5
Cal row + push press 15-22.5kg + leg raise
10 lunges 25kg + 10 box jump over x 3
Intensity:
10 min ladder:
10 cal ski + 2-4-6-etc CTF burpees
03/05/2023
Conditioning:
400m ski/row
30 step ups
20 snatch 7.5kg
10 deadlifts 35kg
X 4
Resistance:
Eccentric pull ups + sit up 10 x 3
Hand release press up + leg raises 10 x 3
Intensity:
10 min timer:
40 cal bike then AMRAP:
10 GTOH
5 CTF burpees
10/05/2023
15 cal bike
20 DB step ups
30 deadlifts
15 cal bike
20 step ups
30 press ups
15 cal bike
20 step ups
30 TRX row
15 cal bike
20 step ups
30 shoulder press
Intensity:
10 min AMRAP:
5 burpees
10 snatch
150m ski
Score: 6 rounds!
17/05/2023
12 cal ski
6 deadlifts 40kg
12 step ups 7.5kg
6 CTF burpees
X 4
12 cal row
6 push press 20kg
12 lunges 20kg
6 box jumps
X 4
Intensity:
12 min amrap
6 cal bike
12 snatch
3-6-9-etc GTOH 25kg
21/06/2023
3 min on 1:30 off x 9
10 deadlifts
10 press ups
10 DB step ups
Max cal ski: 10/14/9
10 burpees
10 push press
10 lunges
Max cal row: 5/3/9
10 squats
10 sit ups
10 DB snatch
Max cal bike: 7/4/12
28/06/2023
Conditioning:
24 cal bike
12 step over
6 heavy deadlift 45kg
X 4
Resistance:
Press up + row 10 x 3
Pull-down + shoulder press 15kg 10 x 3
Intensity:
15 min AMRAP:
200m ski
5 burpees + 10 snatch
200m ski
5 box jumps + 10 sit ups
05/07/2023
Conditioning:
20 min AMRAP:
400m row
20 sgl DB c+p
20 DB step up
10 press up
10 sit ups
Resistance:
Deadlift 45kg + rear raise 2.5kg 10 x 3
Pull-down 35kg + lateral raise 2.5kg 10 x 3
Intensity:
3 rounds:
12 cal bike +
4 DB burpee + 4 DB thruster + 4 DB lunge x 2
02/07/2023
20 DB step ups
10 HR push ups
10 leg raises
X 3
Deadlifts 40kg 10 x 4
Intensity:
6 push press 20kg
8 snatch 10kg
10 cal bike
8 snatch 10kg
6 push press 20kg
Rest 1 min
X 4
2:25 / 2:19 / 2:11 / 2:08
09/08/2023
Conditioning:
12 cal ski
6 DB press up box over
6 deadlift
X 4
Resistance:
Bench press 40kg 10 x 3
Cable flye 15kg + DB pullover 12.5kg 10 x 3
Intensity:
12 min AMRAP:
12 cal bike
12 DB snatch
3-6-9-etc GTOH
20/09/2023
Conditioning:
12 cal bike
6 burpee step over
6 deadlifts
X 4
Resistance:
Bench 40kg 8 x 3
Flye 7.5kg + lateral raise 5kg 8 x 3
Biceps 17.5kg + triceps 35kg 8 x 3
Intensity:
3 min work 1 min rest x 2
5 clusters
10 push press
20 snatch
Max cal ski
27/09/2023
Conditioning:
20 cal row
10 GTOH 25kg
10 lunges 25kg
X 4
Resistance:
Press up + sit up 10 x 3
Pull-down 40kg + leg raise 10 x 3
Intensity:
8 min AMRAP:
8 cal ski +
4 DB burpee + 4 DB clean and press + 4 DB step up x 2