***The DTF Effect 8 Week Program***

DT Fitness & Performance are looking for ONLY 6 committed new members to join our gym on an 8 week program.

If you are ready to change your lifestyle and are ready to commit 100% to a programme in a fun, effective and friendly training environment then you are just the person we are looking for.

Package Includes:
• Initial Movement Screen and Lifestyle Assessment.
• Unlimited Access to Small Group Personal Training Classes.
• Dietary Analysis, Nutritional Guidance and Meal Planning.
• Body Compositional Measurements.
• Weekly assessments along the way, to make sure that you stay on track with achieving your goals.
• Access to our community of like minded members where you can interact with others who all are as determined as you to succeed.

And importantly all the support, motivation and accountability you require to ensure you succeed with your stated goals.

Adam & Colin are two Sports & Exercise Scienctists who have dedicated themselves to understanding everything about the human body and then putting this knowledge into practical real world solutions so that everyone no matter their background or goal can achieve success.

If you’re serious about getting fit and healthy and want unlimited small group training, support, motivation and accountability then DT Fitness & Performance will ensure you regain your love of health & fitness.

Price:
8 Weeks - €200
€50 deposit secures your place
Limited spaces available

We are located behind the City Bounds Bar in Togher.

Simply contact us through one of 3 ways to arrange your FREE consultation where we will answer any questions you may have.

1. Contact us through our contact page via the following link: http://dtfitness.ie/contact/
2. Email: dtfitnessandperformance@gmail.com
3. Phone: Adam 083-1367742 or Colin 085-1422906

 

Cycle 17 Week 5.

Test week has been completed and once again everybody has been making huge progress which is evident from the amount of personal records set. Now, its time for a fresh 6 week cycle to be introduced.

This cycle, for 2 days of the week, we will be incorporating 2 rounds of tempo/pause push ups and pull ups directly after the days warm up. This is with a view of getting in some extra upper body strength work which, as usual, will be tailored to the persons abilities.

The big lifts will follow the rep scheme of 6/4/2 so we will be getting back to having some heavy weight on the bar, moving on from our higher reps/lighter weight squat programme in the previous cycle.

Each week, we will have some in-built tests which will allow members to track progress in certain movements from week to week. These will include a timed burpee test, 2 minute (weighted) plank as well as a farmers carry test for distance.

The Turkish Get-up will remain in this new cycle along with the clean. In relation to the clean, we will be implementing a timed complex containing certain segments of the full lift. This will go a long way to reinforcing good lifting technique as well as ensuring a nice volume of work is performed.

We will introduce a lighter yet faster squat on one day of the week. Using a slow negative portion of the lift and a fast concentric. Speed will be the focus here not the weight on the bar.

Furthermore, a longer conditioning day will be kept in the programme with some partner work included.

As always, appropriate rehab/ prehab strategies will be employed. Time to set some new goals and improve on individual weaknesses!

Mon

S&C

i Tempo Pushups + Pullups 2 x 10+6

1a Squat 6/4/2

1b Box Jump 3 x 4

2a Landmine 2 x 16

2b SA OH KB Hold 2 x 30s r/l

3a 2min Plank Test (build to 2mins or as heavy as possible for 2 mins)

Cond: 10 mins

15 Plate GTOH

15 Plate Squats

15 KB Swing

10 Hanging Knee Raises

10 Elbow-Hand Planks

Tuesday

S&C

1a Split Stance Jammer Press 3 x 10

1b KB Pulls 3 x 10 r/l

2a TGU + Press 3 x 2 r/l

3a 2 min Max effort Burpee Test

Cond: Hill Runs

4 x hills to green gate

4 x short hills

Alternate between both

Wed

S&C

1a Deadlift 6/4/2 (sumo or conventional)

1b KB Swing 3 x 15

2a Max Weighted Carry

Long Cond: 4 x 3 min Cycles . Rest 1 min between each.

Cycle 1&3: Partner “you go i go”

10 Slams

10 Burpees

Cycle 2 & 4: Individual. +2 reps every round.

2 Pushups

2 Sit Ups

2 Squats

Thursday

S&C

1. Power Clean complex every 2:30

High hang

Mid thigh

Power Clean

Push Press x 2

2a RFESS 3 x 6 r/l

2b Band Pullaparts 3 x 15

Core Circuit:

Plate SL RDL 5r/l

Reverse Crunch 10

Lunge with Plate rotation 10

Shoulder taps 10 w/ 2 s pause

Fri

S&C

i Pause Pushups + Pause Chins 2 x 10 + 6

1a Dynamic Squats 3 x 4 (3-x-x)(@ 50% 4rep back squat from Mon)

1b Couch Stretch 3 x 45s r/l

2a Standing Alt KB Press (start from OH) 3 x 8 r/l

2b BB BO Row 3 x 10

Cond:

10 rounds Wallballs

30s on/off x 10

Cycle 17 Week 4.

 

Test week has been completed and once again everybody has been making huge progress which is evident from the amount of personal records set. Now, its time for a fresh 6 week cycle to be introduced.

 

This cycle, for 2 days of the week, we will be incorporating 2 rounds of tempo/pause push ups and pull ups directly after the days warm up. This is with a view of getting in some extra upper body strength work which, as usual, will be tailored to the persons abilities.

 

The big lifts will follow the rep scheme of 6/4/2 so we will be getting back to having some heavy weight on the bar, moving on from our higher reps/lighter weight squat programme in the previous cycle.

 

Each week, we will have some in-built tests which will allow members to track progress in certain movements from week to week. These will include a timed burpee test, 2 minute (weighted) plank as well as a farmers carry test for distance.

 

The Turkish Get-up will remain in this new cycle along with the clean. In relation to the clean, we will be implementing a timed complex containing certain segments of the full lift. This will go a long way to reinforcing good lifting technique as well as ensuring a nice volume of work is performed.

 

We will introduce a lighter yet faster squat on one day of the week. Using a slow negative portion of the lift and a fast concentric. Speed will be the focus here not the weight on the bar.

 

Furthermore, a longer conditioning day will be kept in the programme with some partner work included.

 

As always, appropriate rehab/ prehab strategies will be employed. Time to set some new goals and improve on individual weaknesses!

 

 

Mon

S&C

 

i Tempo Pushups + Pullups 2 x 10+6

1a Squat 6/4/2

1b Box Jump 3 x 4

2a Pallof Press 2 x 10

2b Russian Twist 2 x 20

3a 2min Plank Test (build to 2mins or as heavy as possible for 2 mins)

 

Cond: Every min on the min -10mins

Even – 40s/30s/40s/30s/40s Wall sits

Odd – 45s Partner Slams

 

Tuesday

S&C

 

1a Standing Alternating SA KB Press 3 x 8 r/l

1b BB BO Row Underhand Grip 3 x 10

2a TGU + Press 3 x 2 r/l

3a 2 min Max effort Burpee Test

 

Cond: 6 hill Runs

1 x to house entrance

1 x to green gate

1 x short hill

Repeat x 1

 

Wed

S&C

 

1a Deadlift 6/4/2 (sumo or conventional)

1b KB Swing 3 x 15

2a Max Weighted Carry

 

Long Cond: 4 x 3 min Cycles . Rest 1 min between each.

 

Cycle 1&3: Partner “you go i go”

10 Slams

10 Burpees

 

Cycle 2 & 4: Individual. +2 reps every round.

2 Pushups

2 Sit Ups

2 Squats

 

 

Thursday

S&C

 

1. Power Clean complex every 2:00

High hang

Mid thigh

Power Clean

Push Press x 2

 

2a FR KB Step ups 3 x 6 r/l

2b Band Pullaparts 3 x 15

 

Core Circuit:

Plate SL RDL 5r/l

Reverse Crunch 10

Lunge with Plate rotation 10

Shoulder taps 10 w/ 2 s pause

 

Fri

S&C

 

i Pause Pushups + Pause Chins 2 x 10 + 6

1a Dynamic Squats 3 x 4 (3-x-x)(@ 50% 4rep back squat from Mon)

1b Couch Stretch 3 x 45s r/l

2a Jammer Press 3 x 10

2b SA Ring Row 3 x 10 r/l

 

Cond:

Circuit 50s on / 10s off

Ring Row

Ring Plank

Ropes

Squat

Slam

Bar Hang

Ladder walk

Burpee

Cycle 17 Week 3.

 

Test week has been completed and once again everybody has been making huge progress which is evident from the amount of personal records set. Now, its time for a fresh 6 week cycle to be introduced.

 

This cycle, for 2 days of the week, we will be incorporating 2 rounds of tempo/pause push ups and pull ups directly after the days warm up. This is with a view of getting in some extra upper body strength work which, as usual, will be tailored to the persons abilities.

 

The big lifts will follow the rep scheme of 6/4/2 so we will be getting back to having some heavy weight on the bar, moving on from our higher reps/lighter weight squat programme in the previous cycle.

 

Each week, we will have some in-built tests which will allow members to track progress in certain movements from week to week. These will include a timed burpee test, 2 minute (weighted) plank as well as a farmers carry test for distance.

 

The Turkish Get-up will remain in this new cycle along with the clean. In relation to the clean, we will be implementing a timed complex containing certain segments of the full lift. This will go a long way to reinforcing good lifting technique as well as ensuring a nice volume of work is performed.

 

We will introduce a lighter yet faster squat on one day of the week. Using a slow negative portion of the lift and a fast concentric. Speed will be the focus here not the weight on the bar.

 

Furthermore, a longer conditioning day will be kept in the programme with some partner work included.

 

As always, appropriate rehab/ prehab strategies will be employed. Time to set some new goals and improve on individual weaknesses!

 

 

Tuesday

S&C

 

i Tempo Pushups + Pullups 2 x 10+6

1a Squat 6/4/2

1b Box Jump 3 x 4

2a Floor Wipers 2 x 10 r/l

2b Pallof Hold 2 x 30s r/l

3a 2min Plank Test (build to 2mins or as heavy as possible for 2 mins)

 

Cond: 3 Rounds

1^st min: 40s Slams

2^nd min: 40s KB PuPus

3^rd min: 40s Wallballs

 

Wednesday

S&C

 

1a Half Kneeling Jammer Press 3 x 10

1b SA KB Row 3 x 10 r/l

2a TGU + Press 3 x 2 r/l

3a 2 min Max effort Burpee Test

 

Cond:

Hill Runs – 10 short hill sprints

 

Thursday

S&C

 

i Pause Pushups + Pause Chins 2 x 10 + 6

1a Deadlift 6/4/2 (sumo or conventional)

1b KB Swing 3 x 15

2a Max Weighted Carry

 

Long Cond: 4 x 3 min Cycles . Rest 1 min between each.

 

Cycle 1&3: Partner “you go i go”

10 Slams

10 Burpees

 

Cycle 2 & 4: Individual. +2 reps every round.

2 Pushups

2 Sit Ups

2 Squats

 

Friday

S&C

 

1. Power Clean complex every 2:30

High hang

Mid thigh

Power Clean

Push Press x 2

 

2a KB Front Racked Reverse Lunges 3 x 8r/l

2b Underhand grip band pullaparts 3 x 15

 

Core Circuit:

Plate SL RDL 5r/l

Reverse Crunch 10

Lunge with Plate rotation 10

Shoulder taps 10 w/ 2 s pause

 

 

 

 

 

 

 

 

 

Cycle 17 Week 2.

 

Test week has been completed and once again everybody has been making huge progress which is evident from the amount of personal records set. Now, its time for a fresh 6 week cycle to be introduced.

 

This cycle, for 2 days of the week, we will be incorporating 2 rounds of tempo/pause push ups and pull ups directly after the days warm up. This is with a view of getting in some extra upper body strength work which, as usual, will be tailored to the persons abilities.

 

The big lifts will follow the rep scheme of 6/4/2 so we will be getting back to having some heavy weight on the bar, moving on from our higher reps/lighter weight squat programme in the previous cycle.

 

Each week, we will have some in-built tests which will allow members to track progress in certain movements from week to week. These will include a timed burpee test, 2 minute (weighted) plank as well as a farmers carry test for distance.

 

The Turkish Get-up will remain in this new cycle along with the clean. In relation to the clean, we will be implementing a timed complex containing certain segments of the full lift. This will go a long way to reinforcing good lifting technique as well as ensuring a nice volume of work is performed.

 

We will introduce a lighter yet faster squat on one day of the week. Using a slow negative portion of the lift and a fast concentric. Speed will be the focus here not the weight on the bar.

 

Furthermore, a longer conditioning day will be kept in the programme with some partner work included.

 

As always, appropriate rehab/ prehab strategies will be employed. Time to set some new goals and improve on individual weaknesses!

 

 

Mon

S&C

 

i Tempo Pushups + Pullups 2 x 10+6

1a Squat 6/4/2

1b Box Jump 3 x 4

2a Plate around the worlds 2 x 6 r/l

2b S/A KB Hold 2 x 30s r/l

3a 2min Plank Test (build to 2mins or as heavy as possible for 2 mins)

 

Cond: Every min on the min -10mins

Even – 10 KB Thrusters

Odd – 10 KB Swing + 10 Hanging Knee Raises

 

Tuesday

S&C

 

1a Standing SA KB Press 3 x 10 r/l

1b BB BO Row Underhand Grip 3 x 10

2a TGU + Press 3 x 2 r/l

3a 2 min Max effort Burpee Test

 

Cond:

6 Hill Runs alternating between short & long.

Short = footpath to westgate business park sign. Long = in front of house past pub

 

 

Wed

S&C

 

1a Deadlift 6/4/2 (sumo or conventional)

1b KB Swing 3 x 15

2a Max Weighted Carry

 

Long Cond: 4 x 3 min Cycles . Rest 1 min between each.

 

Cycle 1&3: Partner “you go i go”

10 Slams

10 Burpees

 

Cycle 2 & 4: Individual. +2 reps every round.

2 Pushups

2 Sit Ups

2 Squats

 

 

Thursday

S&C

 

1. Power Clean complex every 2:00

High hang

Mid thigh

Power Clean

Push Press x 2

 

2a KB Walking Lunge 3 x 6

2b Banded Pullaparts x 15

 

Core Circuit:

Plate SL RDL 5r/l

Reverse Crunch 10

Lunge with Plate rotation 10

Shoulder taps 10 w/ 2 s pause

 

Fri

S&C

 

i Pause Pushups + Pause Chins 2 x 10 + 6

1a Dynamic Squats 3 x 4 (3-x-x)(@ 50% 4rep back squat from Mon)

1b Couch Stretch 3 x 45s r/l

2a Split Stance Jammer Press 3 x 10

2b SA KB Row 3 x 10 r/l

 

Cond: 10 rounds or 10 mins whichever comes first.

50 skips

10 Jump Lunges

10 Squats

 

 

Cycle 17 Week 1.

 

Test week has been completed and once again everybody has been making huge progress which is evident from the amount of personal records set. Now, its time for a fresh 6 week cycle to be introduced.

 

This cycle, for 2 days of the week, we will be incorporating 2 rounds of tempo/pause push ups and pull ups directly after the days warm up. This is with a view of getting in some extra upper body strength work which, as usual, will be tailored to the persons abilities.

 

The big lifts will follow the rep scheme of 6/4/2 so we will be getting back to having some heavy weight on the bar, moving on from our higher reps/lighter weight squat programme in the previous cycle.

 

Each week, we will have some in-built tests which will allow members to track progress in certain movements from week to week. These will include a timed burpee test, 2 minute (weighted) plank as well as a farmers carry test for distance.

 

The Turkish Get-up will remain in this new cycle along with the clean. In relation to the clean, we will be implementing a timed complex containing certain segments of the full lift. This will go a long way to reinforcing good lifting technique as well as ensuring a nice volume of work is performed.

 

We will introduce a lighter yet faster squat on one day of the week. Using a slow negative portion of the lift and a fast concentric. Speed will be the focus here not the weight on the bar.

 

Furthermore, a longer conditioning day will be kept in the programme with some partner work included.

 

As always, appropriate rehab/ prehab strategies will be employed. Time to set some new goals and improve on individual weaknesses!

 

 

Mon

S&C

 

i Tempo Pushups + Pullups 2 x 10+6

1a Squat 6/4/2

1b Box Jump 3 x 4

2a Landmine 3 x 16

2b Pallof Twist 3 x 10 r/l

3a 2min Plank Test (build to 2mins or as heavy as possible for 2 mins)

 

Cond: 3 rounds

45s Wall Sit

45s Ball Slams

45s Farmers Carry

15 seconds rest between exercises

 

Tuesday

S&C

 

1a Jammer Press 3 x 10

1b SA KB Row 3 x 10 r/l

2a TGU + Press 3 x 2 r/l

3a 2 min Max effort Burpee Test

 

Core Circuit:

Plate SL RDL 5r/l

Reverse Crunch 10

Lunge with Plate rotation 10

Shoulder taps 10 w/ 2 s pause

 

 

Wed

S&C

 

1a Deadlift 6/4/2 (sumo or conventional)

1b KB Swing 3 x 15

2a Max Weighted Carry

 

Long Cond: 4 x 3 min Cycles . Rest 1 min between each.

 

Cycle 1&3: Partner “you go i go”

10 Slams

10 Burpees

 

Cycle 2 & 4: Individual. +2 reps every round.

2 Pushups

2 Sit Ups

2 Squats

 

 

 

Thursday

S&C

 

1. Power Clean complex every 2:30

High hang

Mid thigh

Power Clean

Push Press x 2

 

2a KB Step ups 3 x 6

2b Banded Face Pulls x 15

 

Cond:

Hill Runs

 

Fri

S&C

 

i Pause Pushups + Pause Chins 2 x 10 + 6

1a Dynamic Squats 3 x 4 (3-x-x)(@ 50% 4rep back squat from Mon)

1b Couch Stretch 3 x 45s r/l

2a Half Kneeling KB Press 3 x 10 r/l

2b BB BO Row 3 x 10

 

Cond: AMRAP 6
6 Wallballs
6 Wallball Lunges
6 Hanging Knee Raises

 

Rest 1 min

 

90s ME Burpees

 

 

 

 

 

 

 

 

Test Week Pre Cycle 17

 

Mon

 

A. Squat 3RM

- If you find 3RM quickly then do 4 x 3 as close to your 3RM as possible

B. Max Chins/ Ring rows in 1 min

1. Max Dips/Pushups in 1 min (do dips if you can!)

D. Max Plank (10/20kg)

 

Cond: Time is recorded

3 Rounds:

25 KB Swings

15 Burpees

15 Sit ups

 

Tues

 

1. Strict Press 3RM

- If you find 3RM quickly then do 4 x 3 as close to your 3RM as possible

B. Push Press 1RM

C. TGU 1RM

 

Cond:

Time to complete 4 hill runs!

 

Wed

 

Deadlift 3RM

- If you find 3RM quickly then do 4 x3 as close to your 3RM as possible

1. Broad Jump Test
2. Max effort Wallballs in 2 mins

 

Cond:

Partner: 8 mins

5 chins/8 ring chins

8 Slams

8 Jump Lunges

 

Thursday

 

A. Power Clean 1 RM

1. Chins – 1 RM

- If you find your 1RM quickly then complete: B1 3 x 5 tempo chin + B2 3 x 16 Russian Twists

1. Max effort bar hang (If unable, take rest and repeat)

 

Circuit: 2 rounds

Ropes

Plate crunch

Jump Squat

Plank

Ring Rows

 

 

Fri

 

A1. RFESS 3 x 5 r/l

A2. Ring Chest Flys 3 x 8

B1. SL RDL 3 x 5

B2. Banded crab walks 3 x 8 r/l

3a Dips 3 x 5

3b KB Swing 3 x 20

 

Cond:

10min AMRAP – Partner

10 Bear crawls – you go i go

10 Burpees – you go i go

 

Week 6

 

This new 6 week cycle we are going to re-incorporate the turkish get up, increase single leg work and work on improving the power clean.

 

We will introduce a 20 RM back squat programme in which members will try to increase the weight of their 20 rep back squat by performing 2 sessions each week, for one single set, and increase the weight by 2.5 kg each session.

 

For one session of the week we will be doing 2 higher intensity pieces with the following day being more strength focused. One day will be focused towards improving Kettlebell work.

 

As always, re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.

 

Monday

 

i Turkish Get Up 3 x 2 r/l

 

A1. BB Reverse Lunge 3 x 6

A2. Chins 3 x 6 plus 10sec lower on last rep

 

B1. BB BO Row 3 x 10

B2. Ring Dips/ Tempo push ups + max hold 3 x 10

 

Cond:

1 Hill run

3 rounds: 5 Pullups/Ring Rows – 10pushups – 15 squats

1 Hill run

3 rounds: 5 Pullups/Ring Rows – 10pushups – 15 squats

1 Hill run

 

 

Tuesday

 

i 20 Rep Back Squat @ approx 60% 3RM

 

A1. Push Press 3 x 6

A2. V-Sits + Leg Lowers 3 x 10+10

 

B1. Power Clean – 3 every 90s for 6 rounds

 

Cond:

3min AMRAP

4 Situps

6 Box Jumps

8 Swings

2min Rest

2min AMRAP

1min Rest

1min AMRAP

30s Rest

30s AMRAP

 

 

Wednesday

 

A1. Sumo Deadlift 3 x 6

A2. S/A OH Hold 3 x 30s

A3. Side Plank crunch 3 x 10 r/l

 

Cond:

40 Wallballs

30 KB Swings

20 Plate GTOH

10 Hanging Knee raises

5 Burpees

Repeat in reverse order

 

Plus circuit 40/20

Ring Mountain Climbers

Ring Plank

Lunges

Slams

Side plank left

Side plank right

Squat

 

Thursday

 

i 20 Rep Back Squat @ approx 60% 3RM (add 2.5 kg from last effort)

 

A1. KB Snatch 3 x 6 r/l

A2. Ring Pull ups/ rows 3 x max

 

B1. KB Clean + S/A Press 3 x 6

B2. Spidey Plank 3 x 6 r/l

 

C1. KB Swing 3 x 15

C2. Reverse crunch 3 x 12

 

Upper body/core circuit: 10 mins

SA KB Chest Press x 10 r/l

Ring Body Saw x 10

Landmine x 10 total

Lat Raises x 10

 

 

Friday

 

A1. FR KB Step ups 3 x 6 r/l

A2. S/A KB Row 3 x 12 r/l

 

B1. Strict Press 3 x 6

B2. Standing Ring Fallout 3 x 8

B3. Foam Roller Glute Bridge + Squeeze 3 x 10 + 4 sec

 

Cond: 10 mins. Partner all – you go i go

20 slams

20 squats

20 Burpees

 

 

Week 5

 

This new 6 week cycle we are going to re-incorporate the turkish get up, increase single leg work and work on improving the power clean.

 

We will introduce a 20 RM back squat programme in which members will try to increase the weight of their 20 rep back squat by performing 2 sessions each week, for one single set, and increase the weight by 2.5 kg each session.

 

For one session of the week we will be doing 2 higher intensity pieces with the following day being more strength focused. One day will be focused towards improving Kettlebell work.

 

As always, re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.

 

Monday

 

i Turkish Get Up 3 x 2 r/l

 

A1. RFESS 3 x 6

A2. Pullups 3 x 6 + max effort hold over bar

 

B1. BB BO Row 3 x 10

B2. Ring Dips/ Tempo push ups + max hold 3 x 10

 

Cond:

5 Hill Runs – from bottom of hill to house entrance past pub.

Walk or very slow jog recovery.

 

Tuesday

 

i 20 Rep Back Squat @ approx 60% 3RM

 

A1. Push Press 3 x 6

A2. V-sits + hollow hold 3 x 10 + 20s

 

B1. Power Clean – 3 every 90s for 6 rounds

 

Cond: 20s on/10s off. Cycle through the exercises for 18 rounds

Squat

KB Push Press

Slams

 

Wednesday

 

A1. Sumo Deadlift 3 x 6

A2. Plank Rotation 3 x 6 r/l

A3. S/A KB Hold 3 x 30s

 

Cond:

40 Wallballs

30 KB Swings

20 Plate GTOH

10 Hanging Knee raises

5 Burpees

Repeat in reverse order

 

Plus circuit 40/20

Ring Mountain Climbers

Ring Plank

Lunges

Slams

Side plank left

Side plank right

Squat

 

Thursday

 

i 20 Rep Back Squat @ approx 60% 3RM (add 2.5 kg from last effort)

 

A1. KB Snatch 3 x 6 r/l

A2. Ring Pull ups / Rows 3 x Close to max but no fail

 

B1. KB Clean + S/A Press 3 x 6

B2. Band Pullaparts 3 x 15

 

C1. KB Swing 3 x 15

C2. Tempo Hanging Knee Raises 3 x 10

 

Upper body/core circuit: 10 mins

SA KB Chest Press x 10 r/l

Ring Body Saw x 10

Landmine x 10 total

Lat Raises x 10

 

 

Friday

 

A1. BB Forward Lunge 3 x 6 r/l

A2. BB Squat Jump 3 x 5

 

B1. Strict Press 3 x 6

B2. S/A Ring Row 3 x 6 r/l

B3. Foam Roller Glute Bridge + Squeeze 3 x 10 + 4 sec

 

Cond: 8 AMRAP

10 OH Plate Lunge

10 Plate GTOH

10 Plate Squats

5 Burpees onto plate

1min rest

+ max effort wall squat hold

 

 

Week 4

This new 6 week cycle we are going to re-incorporate the turkish get up, increase single leg work and work on improving the power clean.

We will introduce a 20 RM back squat programme in which members will try to increase the weight of their 20 rep back squat by performing 2 sessions each week, for one single set, and increase the weight by 2.5 kg each session.

For one session of the week we will be doing 2 higher intensity pieces with the following day being more strength focused. One day will be focused towards improving Kettlebell work.

As always, re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.

Monday

i Turkish Get Up 3 x 2 r/l

A1. RFESS 3 x 6

A2. Chins 1 x max, Negative chins 2 x 5 – 5s lower

B1. BB BO Row 3 x 10

B2. Ring Dips/ Tempo push ups + max hold 3 x 10

Cond:

4 turkish getups right

1 Hill Run

20 pushups

1 hill run

4 turkish getups left

1 hill run

20 pushups

Tuesday

i 20 Rep Back Squat @ approx 60% 3RM

A1. Push Press 3 x 6

A2. Weighted V-Sit Hold 3 x 30s

B1. Power Clean – 3 every 90s for 6 rounds

Cond: 6 Rounds of each exercise of 20s on/10s off before moving onto next.

Box jump

KB Swing

Slams

Wednesday

A1. Sumo Deadlift 3 x 6

A2. Russian Twist 3 x 20

A3. Banded crab steps 2 x 8 r/l

Cond:

40 Wallballs

30 KB Swings

20 Plate GTOH

10 Hanging Knee raises

5 Burpees

Repeat in reverse order

Plus - circuit 40/20

Ring Jacknifes

Ring Plank

Lunges

Slams

Spiderman Plank

Bar Hang

Squat

Thursday

i 20 Rep Back Squat @ approx 60% 3RM (add 2.5 kg from last effort)

A1. KB Snatch 3 x 6 r/l

A2. Ring Pull ups / Rows 3 x Close to max but no fail

B1. KB Clean + S/A Press 3 x 6

B2. S/A KB Sit up 3 x 8 r/l

C1. KB Swing 3 x 15

C2. Hollow hold 3 x 30s

Upper body/core circuit: 10 mins

SA KB Chest Press x 10 r/l

Ring Body Saw x 10

Landmine x 10 total

Lat Raises x 10

Friday

A1. FR KB Step ups 3 x 6 r/l

A2. Ring Rollouts

B1. Strict Press 3 x 6

B2. Partner Plank pulls 3 x 8 r/l

B3. Glute Bridge + Squeeze 3 x 10 + 4 sec

Cond: 10min AMRAP

5 KB Clean right

5 KB Front Squat right

5 KB Push Press right

10 Squat Jumps

5 KB Clean left

5 KB Front Squat left

5 KB Push Press left

10 Situps