Week 6 Cycle 30

 

This new 6 week cycle see the big compound lifts of the squat and deadlift being trained using a set and rep scheme of 5 x 5. The squat day will be preceded by an squat specific warm-up aimed at improving peoples over-head squat.

 

One of the days will see a longer 20 minute conditioning piece with another day having 2/3 shorter pieces. With the good weather (hopefully) approaching we will be aiming to get out for runs of some sort, be it hills or flat, twice per week.

 

We will continue to work on upper body body weight exercises such as the pull up/ chin up / ring dip and this cycle will see the introduction of the incline prone KB row to further improve variety in the pulling exercises.

 

We will be focusing on the incline BB Bench press as opposed to flat bench and ,of course, continually working on the Turkish Get Up along with various core rotational, anterior, posterior strength exercises.

 

 

Monday

 

A1. Deadlift 5 x 5

A2. Alternate sets between Russian Twists x 20 & Pallof Twists x 10 r/l

 

B1. Pull up 3 x max

B2. Ring Dips 3 x max

 

Cond: 4 x 90s rounds 45s rest

20 Jump Lunges

15 slams

remainder – max effort burpees

 

 

Tuesday

 

Cond:

5 mins: Partner

Slam x 8

Wallball x 8

 

4 mins

20/10 x 8 rounds

Burpee

rest 1 min

 

3 mins rounds:

KB C+P x 8

Chin/Row x 5/8

 

A1. BB Step Ups 3 x 6 r/l

A2. KB Push Pulls 3 x 10

 

B1. TGU – 3/2/1 r/l

B2. SL RDL 3 x 5 r/l

 

Wednesday

 

OH Squat focused warm-up 2 x 8

 

A1. Back squat 5 x 5

A2. Alternate sets between Hollow Rocks & Hollow Hold x 30s

 

B1. Push up 3 x max effort

B2. Chin 3 x 5/max effort

 

Cond: BB Complex

RDL

BO Row

Push Press

Squat Jumps

Back Squat

Ascending rounds of 5-6-7-8 with 60s rest after each round

 

 

Thursday

 

A1. Tall kneeling alternating press 3 x 10 r/l

A2. KB Prone Bench Row 3 x 10 (2 sec pause)

 

B1. Deadbug 2 x 16

B2. Ring Flutters 2 x 16

B3. Weighted Plank 2 x 45s

B4. FE Side Plank Hold 2 x 30s e/s

 

Cond: 20 mins Rounds of:

2 TGU r/l

KB Swing x 20

Squat x 15

Push up x 15

Sit up x 15

Run – 1 hill

 

 

 

Friday

 

A1. Incline Bench Press 3 x 5

A2. KB BO Rows 3 x 10 r/l

A3. Band Pullaparts 3 x 10-2s pause

 

B1. FR BB RFESS 3 x 5

B2. SA KB Suitcase hold 3 x 30s r/l

B3. Plank Shoulder Walkouts 3 x 8

 

Cond:

4 Hills (45s rest)

 

Week 5 Cycle 30

 

This new 6 week cycle see the big compound lifts of the squat and deadlift being trained using a set and rep scheme of 5 x 5. The squat day will be preceded by an squat specific warm-up aimed at improving peoples over-head squat.

 

One of the days will see a longer 20 minute conditioning piece with another day having 2/3 shorter pieces. With the good weather (hopefully) approaching we will be aiming to get out for runs of some sort, be it hills or flat, twice per week.

 

We will continue to work on upper body body weight exercises such as the pull up/ chin up / ring dip and this cycle will see the introduction of the incline prone KB row to further improve variety in the pulling exercises.

 

We will be focusing on the incline BB Bench press as opposed to flat bench and ,of course, continually working on the Turkish Get Up along with various core rotational, anterior, posterior strength exercises.

 

 

Monday

 

OH Squat focused warm-up 2 x 8

 

A1. Back squat 5 x 5

A2. Alternate sets between Hollow Rocks & Hollow Hold x 30s

 

B1. Push up 3 x max effort - set 1=pause, set 2=ecc, set 3= no tempo

B2. Chin 3 x 5/max effort

 

Cond: BB Complex

RDL

BO Row

Push Press

Squat Jumps

Back Squat

Ascending rounds of 5-6-7-8 with 60s rest after each round

 

Tuesday

 

A1. Tall kneeling alternating press 3 x 10 r/l

A2. KB Prone Bench Row 3 x 10 (2 sec pause)

 

B1. Deadbug 2 x 16

B2. Ring Flutters 2 x 16

B3. Weighted Plank 2 x 45s

B4. FE Side Plank Hold 2 x 30s e/s

 

Cond: 20 mins Rounds of:

1 TGU r/l

KB Swing x 15

Squat x 15

Push up x 10

Sit up x 15

Run – 1 hill

 

 

Wednesday

 

A1. Deadlift 5 x 5

A2. Alternate sets between Russian Twists x 20 & Pallof Twists x 10 r/l

 

B1. Pull up 3 x max

B2. Ring Dips 3 x max

 

Cond: 4 x 90s rounds 45s rest

20 swings

10 GTOH

remainder – max effort burpees

 

 

Thursday

Cond:

5 mins: Partner

Slam x 8

Wallball x 8

 

4 mins

20/10 x 8 rounds

Burpee

rest 1 min

 

3 mins rounds:

KB C+P x 8

Chin/Row x 5/8

 

A1. BB Step Ups 3 x 8 r/l

A2. KB Push Pulls 3 x 10

 

B1. TGU – 3/2/1 r/l

B2. SL RDL 3 x 5 r/l

 

 

Friday

 

A1. Incline Bench Press 5/10/20

A2. KB BO Rows 3 x 10 r/l

A3. Band Pullaparts 3 x 10-2s pause

 

B1. FR BB RFESS 3 x 8/6/4

B2. SA KB Suitcase hold 3 x 30s r/l

B3. Plank Shoulder Walkouts 3 x 8

 

Cond:

2 Hill Runs – non stop

Rest 90s

2 Hill runs – match previous time

 

Week 4 Cycle 30

 

This new 6 week cycle see the big compound lifts of the squat and deadlift being trained using a set and rep scheme of 5 x 5. The squat day will be preceded by an squat specific warm-up aimed at improving peoples over-head squat.

 

One of the days will see a longer 20 minute conditioning piece with another day having 2/3 shorter pieces. With the good weather (hopefully) approaching we will be aiming to get out for runs of some sort, be it hills or flat, twice per week.

 

We will continue to work on upper body body weight exercises such as the pull up/ chin up / ring dip and this cycle will see the introduction of the incline prone KB row to further improve variety in the pulling exercises.

 

We will be focusing on the incline BB Bench press as opposed to flat bench and ,of course, continually working on the Turkish Get Up along with various core rotational, anterior, posterior strength exercises.

 

 

Monday

 

Cond: BB Complex

RDL

BO Row

Push Press

Squat Jumps

Back Squat

Ascending rounds of 8-7-6-5 with 60s rest after each round

 

A1. Deadlift 5 x 5

A2. Pallof Twist 5 x 12 r/l

 

B1. Pull up 3 x max

B2. Ring Dips 3 x max

 

Tuesday

 

A1. 1/2 kneeling press 3 x 10/8/6 r/l

A2. KB Prone Bench Row 3 x 10 (2 sec pause)

 

B1. Deadbug 2 x 16

B2. Ring Flutters 2 x 16

B3. Weighted Plank 2 x 45s

B4. FE Side Plank Hold 2 x 30s e/s

 

Cond: 20 mins Rounds of:

2 TGU r/l

KB Swing x 15

Squat x 15

Push up x 10

Sit up x 15

Run – 2 hill

 

 

Wednesday

OH Squat focused warm-up 2 x 8

 

A1. Front squat 5 x 5

A2. Alternate sets between Hollow Rocks & Hollow Hold x 30s

 

B1. Push up 3 x 10 pause

B2. Chin 3 x 5/max effort

 

Cond: 4 x 90s rounds 60s rest

15 wallballs

15 slams

remainder – alt max effort push ups/ring rows

 

Thursday

A1. Incline Bench Press 3 x 5

A2. KB BO Rows 3 x 10

A3. Band Pullaparts 3 x 10-2s pause

 

B1. FR BB RFESS 3 x 5

B2. SA KB Suitcase hold 3 x 30s r/l

B3. Plank Shoulder Walkouts 3 x 8

 

Cond:

Hills x 3 from gym

rest 60 sec

1 Hill

 

Friday

A1. BB Step Ups 3 x 6 r/l

A2. KB Push Pulls 3 x 10

 

B1. TGU – 3/2/1 r/l

B2. SL RDL 3 x 5 r/l

 

Cond:

4 mins

20/10 x 8 rounds

Burpee

rest 1 min

 

5 mins: Partner

Slam x 8

Wallball x 8

 

3 mins rounds:

KB C+P x 8

Chin/Row x 5/8

 

 

Week 3 Cycle 30

 

This new 6 week cycle see the big compound lifts of the squat and deadlift being trained using a set and rep scheme of 5 x 5. The squat day will be preceded by an squat specific warm-up aimed at improving peoples over-head squat.

 

One of the days will see a longer 20 minute conditioning piece with another day having 2/3 shorter pieces. With the good weather (hopefully) approaching we will be aiming to get out for runs of some sort, be it hills or flat, twice per week.

 

We will continue to work on upper body body weight exercises such as the pull up/ chin up / ring dip and this cycle will see the introduction of the incline prone KB row to further improve variety in the pulling exercises.

 

We will be focusing on the incline BB Bench press as opposed to flat bench and ,of course, continually working on the Turkish Get Up along with various core rotational, anterior, posterior strength exercises.

 

 

Tuesday

A1. Tall kneeling press 3 x 10 r/l

A2. KB Prone Bench Row 3 x 10 (2 sec pause)

 

B1. Deadbug 2 x 16

B2. Ring Flutters 2 x 16

B3. Weighted Plank 2 x 45s

B4. FE Side Plank Hold 2 x 30s e/s

 

Cond: 20 mins Rounds of:

1 TGU r/l

KB Swing x 15

Squat x 15

Push up x 10

Sit up x 15

Run – 1 hill

 

Wednesday

OH Squat focused warm-up 2 x 8

 

A1. Back squat 5 x 5

A2. Alternate sets between Hollow Rocks & Hollow Hold x 30s

 

B1. Push up 3 x max effort (change wk to wk. Weighted/tempo etc)

B2. Chin 3 x 5/max effort

 

Cond: BB Complex

RDL

BO Row

Push Press

Squat Jumps

Back Squat

Ascending rounds of 5-6-7-8 with 60s rest after each round

 

 

Thursday

A1. Deadlift 5 x 5

A2. Alternate sets between Russian Twists x 20 & Pallof OH Swings x 10 r/l

 

B1. Pull up 3 x max

B2. Ring Dips 3 x max

 

Cond: Hill Runs

3 x 1 short + 1 to gym

 

Friday

A1. Incline Bench Press 5/10/20

A2. KB BO Rows 3 x 15

A3. Band Pullaparts 3 x 10-2s pause

 

B1. TGU – 3/2/1 r/l

B2. SL RDL 3 x 5 r/l

 

Cond:

3 mins rounds:

KB C+P x 8

Chin/Row x 5/8

 

4 mins

20/10 x 8 rounds

Burpee

rest 1 min

 

5 mins: Partner

Slam x 8

Wallball x 8

 

 

Week 2 Cycle 30

 

This new 6 week cycle see the big compound lifts of the squat and deadlift being trained using a set and rep scheme of 5 x 5. The squat day will be preceded by an squat specific warm-up aimed at improving peoples over-head squat.

 

One of the days will see a longer 20 minute conditioning piece with another day having 2/3 shorter pieces. With the good weather (hopefully) approaching we will be aiming to get out for runs of some sort, be it hills or flat, twice per week.

 

We will continue to work on upper body body weight exercises such as the pull up/ chin up / ring dip and this cycle will see the introduction of the incline prone KB row to further improve variety in the pulling exercises.

 

We will be focusing on the incline BB Bench press as opposed to flat bench and ,of course, continually working on the Turkish Get Up along with various core rotational, anterior, posterior strength exercises.

 

 

Monday

 

A1. Deadlift 5 x 5

A2. Pallof Movements 5 x spell name

 

B1. Pull up 3 x max

B2. Ring Dips 3 x max

 

Cond: 4 x 90s rounds 60s rest

15 wallballs

10 slams

remainder – max effort burpees

 

Tuesday

 

A1. 1/2 kneeling press 3 x 10 r/l

A2. KB Prone Bench Row 3 x 10 (2 sec pause)

 

B1. Deadbug 2 x 16

B2. Ring Flutters 2 x 16

B3. Weighted Plank 2 x 45s

B4. FE Side Plank Hold 2 x 30s e/s

 

Cond: 20 mins Rounds of:

1 TGU r/l

KB Swing x 15

Squat x 15

Push up x 10

Sit up x 15

Run – 1 hill

 

 

Wednesday

OH Squat focused warm-up 2 x 8

 

A1. Front squat 5 x 5

A2. Alternate sets between Hollow Rocks & Hollow Hold x 30s

 

B1. Push up 3 x 10 tempo + pause

B2. Chin 3 x 5/max effort

 

Cond: BB Complex

RDL

BO Row

Push Press

Squat Jumps

Back Squat

Ascending rounds of 8-7-6-5 with 60s rest after each round

 

 

Thursday

A1. Incline Bench Press 3 x 8/6/4

A2. KB BO Rows 3 x 10

A3. Band Pullaparts 3 x 10-2s pause

 

B1. FR BB RFESS 3 x 5/4/3

B2. SA KB Suitcase hold 3 x 30s r/l

B3. Plank Shoulder Walkouts 3 x 8

 

Cond:

4 Hills

45s rest in between

 

Friday

A1. BB Step Ups 3 x 8 r/l

A2. KB Push Pulls 3 x 10

 

B1. TGU – 3/2/1 r/l

B2. SL RDL 3 x 5 r/l

 

Cond:

5 mins: Partner

Slam x 8

Wallball x 8

 

4 mins

20/10 x 8 rounds

Burpee

rest 1 min

 

3 mins rounds:

KB C+P x 8

Chin/Row x 5/8

 

Week 1 Cycle 30

 

This new 6 week cycle see the big compound lifts of the squat and deadlift being trained using a set and rep scheme of 5 x 5. The squat day will be preceded by an squat specific warm-up aimed at improving peoples over-head squat.

 

One of the days will see a longer 20 minute conditioning piece with another day having 2/3 shorter pieces. With the good weather (hopefully) approaching we will be aiming to get out for runs of some sort, be it hills or flat, twice per week.

 

We will continue to work on upper body body weight exercises such as the pull up/ chin up / ring dip and this cycle will see the introduction of the incline prone KB row to further improve variety in the pulling exercises.

 

We will be focusing on the incline BB Bench press as opposed to flat bench and ,of course, continually working on the Turkish Get Up along with various core rotational, anterior, posterior strength exercises.

 

 

Monday

 

OH Squat focused warm-up 2 x 8

 

A1. Back squat 5 x 5 (alternate wk to wk with FS)

A2. Alternate sets between Hollow Rocks & Hollow Hold x 30s

 

B1. Push up 3 x max effort (change wk to wk. Weighted/tempo etc)

B2. Chin 3 x 5/max effort

 

Cond: BB Complex

RDL

BO Row

Push Press

Squat Jumps

Back Squat

Ascending rounds of 5-6-7-8 with 60s rest after each round

 

Tuesday

 

A1. 1/2 kneeling press 3 x 10 r/l

A2. KB Prone Bench Row 3 x 10 (2 sec pause)

 

B1. Deadbug 2 x 16

B2. Ring Flutters 2 x 16

B3. Weighted Plank 2 x 45s

B4. FE Side Plank Hold 2 x 30s e/s

 

Cond: 20 mins Rounds of:

1 TGU r/l

KB Swing x 15

Squat x 15

Push up x 10

Sit up x 15

Run – 1 hill

 

 

Wednesday

 

A1. Deadlift 5 x 5

A2. Alternate sets between Russian Twists x 20 & Pallof Twists x 10 r/l

 

B1. Pull up 3 x max

B2. Ring Dips 3 x max

 

Cond: 4 x 90s rounds 45s rest

20 swings

10 GTOH

remainder – max effort burpees

 

 

Thursday

A1. BB Step Ups 3 x 8 r/l

A2. KB Push Pulls 3 x 10

 

B1. TGU – 3/2/1 r/l

B2. SL RDL 3 x 5 r/l

 

Cond:

5 mins: Partner

Slam x 8

Wallball x 8

 

4 mins

20/10 x 8 rounds

Burpee

rest 1 min

 

3 mins rounds:

KB C+P x 8

Chin/Row x 5/8

 

Friday

 

A1. Incline Bench Press 5/10/20

A2. KB BO Rows 3 x 10 r/l

A3. Band Pullaparts 3 x 10-2s pause

 

B1. FR BB RFESS 3 x 8/6/4

B2. SA KB Suitcase hold 3 x 30s r/l

B3. Plank Shoulder Walkouts 3 x 8

 

Cond:

2 Hill Runs – non stop

Rest 90s

2 Hill runs – match previous time

 

Test week Pre Cycle 30

 

Mon

1a Back Squat 3RM

 

2a Pushups in 60s

2b Chins in 60s

 

3a Banded KB Swing 2 x 20

3b Inchworm w/ press 2 x 6

3c Hanging Leg Raises 2 x 10

3d Ring rollout 2 x 8

 

Cond:

50 KB swings

40 Air squats

30 Sit ups

20 Ring Rows

10 Pushups

+ reverse order back up

 

Tuesday

Jump Tests:

Max Height Countermovement

Max Height Squat Jump

 

1a Push Press 1 RM

 

2a BB BO Row 3 x 10

2b Weighted Plank 2 x 60s

2c Hollow Hold 2 x 30s

 

Cond: 2min AMRAP – 4 Rounds

2 Burpees

5 Pushups

7 KB Clean

10 Wallballs

60s rest between rounds

 

 

Wed

1a Deadlift 3RM

2a Bench Press 5RM

2b Pause Ring Rows 3 x 10-3s pause

 

3a Deadbugs 2 x 16

3b Russian Twist & Press 2 x 8

 

Cond: 4 hills from gym

 

 

Thursday

 

1a TGU 1RM

2a Rear Foot Elevated Split Squat 3 x 5e/s

2b Chins 3RM

 

3a Jammer Press 3 x 10e/s

3b Plank Rotations 3 x 10e/s

 

Circuit: 2 Rounds, 45s/15s + 50s/10s

Ring Plank

Ropes

Slams

Jump Lunges

Ring Mountain Climbers

 

Fri

 

1a Pause Front Squat 3 x 5 – 3s pause

1b SL RDL 3 x 5e/s

1c Spiderman Plank 3 x 16

 

2a Farmers Carry 2 x 6

2b Ring Jacknife 2 x 15

 

Cond:

10min AMRAP – Partner

10 Bear crawls – you go i go

20 Burpees – you go i go

 

 

 

Week 4 Cycle 29

This 6 week training block will involve training two of the conventional variations of basic compound lifts in one day. For example, training the front squat and the back squat in the same day. This will allow us keep on top of technique gains in all lifts while also allowing us build on what were some serious strength gains after our previous cycle of utilizing accommodating resistance with bands.

 

We will also have a day dedicated to solely to core development and conditioning. This will be a nice way to use lighter loads after days of high load and will somewhat allow your body to recuperate throughout the training week.

 

As always, warm-ups will involve mobility and activation pieces as standard to prepare you for the lifts ahead.

 

Looking forward to this one folks!

 

Mon S&C

1a Strict Press 10/8/6

1b BB BO Row 10/8/6

2a Push Press 3 x 3

2b Box Jump 3 x 3

3a BB Reverse Lunge 1min on/off x 3

 

Cond: 10mins

2 Turkish Get Up r/l

5 Pushups

5 Chins/10 Ring Rows

15 Swings

 

 

Tuesday S&C

1a Front Squat 8/6/4

1b Pullups 3 x 5

2a Back Squat 3 x 3

2b Ring Pushups 3 x 10 – as hard a variety as form/strength allows

 

Cond: (20s/20s) x 6 rounds

Wallballs

Rest 1min

Burpee

 

Wed S&C - Core & Conditioning

Core circuit 1: 2 Rounds

TGU x 2e/s

Standing plate chops x 8e/s

Weighted Knee to Elbows x 12

Plate Loaded SL Good Mornings x 8e/s

 

Conditioning 1: KB Complex

KB Pushups

KB Pulls

Clean

Thruster

Round 1 = 4reps, 30s rest. Round 2 = 5 reps, 45s rest, Round 3= 6 reps, 60s rest, Round 5= 5 reps, 45s rest. Round 6= 4 reps

 

Core Circuit 2:

Tall Kneeling landmine 2 x 10 r/l

Hanging leg raises 2 x 10

Ring Body Saw 2 x 10

S/L Glute bridge 2 x 10 r/l

 

Conditioning 2: 8 min cap

10-8-6-4-2-4-6-8-10

Burpees

Squat jumps

Jump lunges

Push ups

Ring row

 

Thursday S&C

1a Bench Press 4 x 8*1.5 reps

1b Chins 4 x max/6-8 tempo if strong

2a BB RFESS 3 x 8e/s

2b F/E Side Plank Crunch 3 x 30s r/l

Cond: Circuit 50/10

Ring Mountain Climbers

Ring Plank

Ropes

Jump Squats

Inchworms

Slams

Ladder Walk

Wall Sit

Jump Lunges

 

Friday S&C

 

1a RDL 8/6/4

1b S/A KB Chest Press 3 x 8 r/l

2a Deadlift 3 x 3

2b S/A KB Row 3 x 12 r/l

 

Cond:10min time cap

1 KB Man makers

10 Chin/1 Ring Row

10 Sit Up

2 KB Man makers

9 chins/2 ring rows

9 Sit Ups

And so on

For 10 mins. Chins/Sit ups ascend after reaching 1 rep

 

 

 

 

 

Week 5 Cycle 29

This 6 week training block will involve training two of the conventional variations of basic compound lifts in one day. For example, training the front squat and the back squat in the same day. This will allow us keep on top of technique gains in all lifts while also allowing us build on what were some serious strength gains after our previous cycle of utilizing accommodating resistance with bands.

 

We will also have a day dedicated to solely to core development and conditioning. This will be a nice way to use lighter loads after days of high load and will somewhat allow your body to recuperate throughout the training week.

 

As always, warm-ups will involve mobility and activation pieces as standard to prepare you for the lifts ahead.

 

Looking forward to this one folks!

 

Tuesday S&C

 

1a RDL 8/6/4

1b S/A KB Chest Press 3 x 12 r/l

2a Deadlift 3 x 3

2b S/A KB Row 3 x 12 r/l

 

Cond:10min time cap

3 KB Man makers

10 Chin/10 Ring Row

10 Sit Up

3 KB Man makers

9 chins/9 ring rows

9 Sit Ups

And so on........until 3 KB Man makers and 1 chins/ring rows and 1 SitUps

 

Wed S&C

 

1a Bench Press 4 x 8*1.5 reps

1b Chins 4 x max/6-8 tempo if strong

2a BB RFESS 3 x 8e/s

2b Side Plank hold 3 x 30s r/l

Cond: Circuit 50/10

Ring Mountain Climbers

Ring Plank

Ropes

Jump Squats

Inchworms

Slams

Ladder Walk

Wall Sit

Jump Lunges

Thursday S&C

 

Core circuit 1: 2 Rounds

TGU x 3e/s

Pallof Press x 12 e/s

Weighted Knee to Elbows x 12

Plate Loaded SL Good Mornings x 8e/s

 

Conditioning 1: KB Complex

KB Pushups

KB Pulls

Clean

Thruster

Round 1 = 4reps, 30s rest. Round 2 = 5 reps, 45s rest, Round 3= 6 reps, 60s rest, Round 5= 5 reps, 45s rest. Round 6= 4 reps

 

Core Circuit 2:

BB Floor wipers 2 x 10

S/A KB Hold 2 x 45s r/l

BB Rollouts 2 x 10

S/L Glute bridge 2 x 10 r/l

 

Conditioning 2: 8 mins

6 reps

Burpees

Squat jumps

Jump lunges r/l

Push ups

Ring row

 

Friday S&C

1a Front Squat 8/6/4

1b Pullups 3 x 5

2a Back Squat 3 x 3

2b Ring Pushups 3 x 10 – as hard a variety as form/strength allows

 

Cond: Tabata (20s/10s) x 4mins

Alternate wallballs and bear crawls

Rest 1min

Alternate Burpees and SitUps

 

 

 

 

 

 

Week 4 Cycle 29

This 6 week training block will involve training two of the conventional variations of basic compound lifts in one day. For example, training the front squat and the back squat in the same day. This will allow us keep on top of technique gains in all lifts while also allowing us build on what were some serious strength gains after our previous cycle of utilizing accommodating resistance with bands.

 

We will also have a day dedicated to solely to core development and conditioning. This will be a nice way to use lighter loads after days of high load and will somewhat allow your body to recuperate throughout the training week.

 

As always, warm-ups will involve mobility and activation pieces as standard to prepare you for the lifts ahead.

 

Looking forward to this one folks!

 

Mon S&C

1a RDL 8/6/4

1b S/A KB Chest Press 3 x 12 r/l

2a Deadlift 3 x 3

2b S/A KB Row 3 x 12 r/l

 

Cond:10min time cap

2 KB Man makers

1 Chin/1 Ring Row

1 Sit Up

2 KB Man makers

2 chins/2 ring rows

2 Sit Ups

And so on........until 2 KB Man makers and 10 chins/ring rows and 10 SitUps

 

Tuesday S&C

1a Bench Press 4 x 8*1.5 reps

1b Chins 4 x max/6-8 tempo if strong

2a BB RFESS 3 x 8e/s

2b Side Plank hold 3 x 30s r/l

 

Cond: Circuit 50/10

Ring Mountain Climbers

Ring Plank

Ropes

Jump Squats

Inchworms

Slams

Ladder Walk

Wall Sit

Jump Lunges

 

Wed S&C - Core & Conditioning

Core circuit 1: 2 Rounds

TGU x 2e/s

Standing plate chops x 8e/s

Weighted Knee to Elbows x 12

Plate Loaded SL Good Mornings x 8e/s

 

Conditioning 1: KB Complex

KB Pushups

KB Pulls

Clean

Thruster

Round 1 = 4reps, 30s rest. Round 2 = 5 reps, 45s rest, Round 3= 6 reps, 60s rest, Round 5= 5 reps, 45s rest. Round 6= 4 reps

 

Core Circuit 2:

½ kneeling landmine 2 x 10 r/l

Hanging leg raises 2 x 10

Ring Pikes 2 x 10

S/L Glute bridge 2 x 10 r/l

 

Conditioning 2: 8 mins

Start at 2 reps & + 1 rep per round

Burpees

Squat jumps

Jump lunges r/l

Push ups

Ring row

 

Thursday S&C

1a Front Squat 8/6/4

1b Pullups 3 x 5

2a Back Squat 3 x 3

2b Ring Pushups 3 x 10 – as hard a variety as form/strength allows

 

Cond: Tabata (20s/10s) x 4mins

Alternate wallballs and bear crawls

Rest 1min

Alternate Burpees and SitUps

 

Friday S&C

1a Strict Press 10/8/6

1b BB BO Row 10/8/6

2a Push Press 3 x 3

2b Box Jump 3 x 3

3a BB Reverse Lunge 1min on/off x 3

 

Cond: 10mins

1 Turkish Get Up r/l

5 Pushups

5 Chins/10 Ring Rows

15 Squats

15 Swings