Week 3 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 – 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, 45s rest. Round 2 = 5 reps, 60s rest, Round 3= 6 reps, 75s rest, Round 5= 5 reps, 60s rest. Round 6= 4 reps

Core Circuit 2:

Standing landmine 2 x 10 r/l

Hanging leg raises 2 x 10

Standing ring fallouts 2 x 10

S/L Glute bridge 2 x 10 r/l

Conditioning 2: 8 mins

5 burpees

5 squat jumps

5 jump lunges r/l

5 push ups

5 ring row

Wed 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

Wallballs

Rest 1min

Alternate Burpees and SitUps

Thursday 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:

10min AMRAP – Partner

8 Bear crawls – you go i go

30 Burpees – you go i go

 

Everyone planks from 4:30-5:30

Friday 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

Week 2 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:

4min AMRAP

10 Slams

10 Plate GTOH

10 Swings

2min rest

4min AMRAP

20 squats

10 Jump Lunges

5 pushups

Tuesday 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, 45s rest. Round 2 = 5 reps, 60s rest, Round 3= 6 reps, 75s rest, Round 5= 5 reps, 60s rest. Round 6= 4 reps

Core Circuit 2:

BB Floor Wipers 2 x 5(3)

Side Plank (banded) 2 x 8 r/l

BB Rollouts 2 x 8

S/L Glute bridge on bench 2 x 10 r/l

Conditioning 2: 8 mins

5 burpees

5 squat jumps

5 jump lunges r/l

5 push ups

5 ring row

Wed 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

Wallballs

Rest 1min

Alternate Burpees and SitUps

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 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

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:

10min AMRAP – Partner

8 Bear crawls – you go i go

30 Burpees – you go i go

 

Everyone planks from 4:30-5:30

 

Week 1 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 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

Wallballs

Rest 1min

Alternate Burpees and SitUps

 

Tuesday 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:

4min AMRAP

10 Slams

10 Plate GTOH

10 Swings

2min rest

4min AMRAP

20 squats

10 Jump Lunges

5 pushups

 

Wed 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 AMRAP – Partner

10 Bear crawls – you go i go

20 Burpees – you go i go

 

Thursday S&C – core & conditioning

Core circuit 1: 2 Rounds

TGU x 2e/s

½ kneeling 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 e/s

RDL

Clean

Thruster

Round 1 = 4reps, 45s rest. Round 2 = 5 reps, 60s rest, Round 3= 6 reps, 75s rest, Round 5= 5 reps, 60s rest. Round 6= 4 reps

 

Core Circuit 2:

Standing landmine 2 x 10 r/l

Hanging leg raises 2 x 10

Standing ring fallouts 2 x 10

S/L Glute bridge 2 x 10 r/l

 

Conditioning 2: 8 mins

5 burpees

5 squat jumps

5 jump lunges r/l

5 push ups

5 ring row

 

Friday S&C

1a Bench Press 4 x 8*1.5 reps

1b Chins 4 x max/ 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

Elbow-Hand Plank

Slams

Ladder Walk

Wall Sit

Jump Lunges

 

 

 

 

 

 

 

 

Test week Pre Cycle 29

 

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: 2 Rounds

50 KB swings

40 Air squats

30 Sit ups

20 Ring Rows

10 Pushups

 

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

 

Throughout the session, people are also to perform a 500m max effort row for time

 

Cond:

 

 

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: 2min AMRAP – 4 Rounds

2 Burpees

5 Pushups

7 KB Clean

10 Wallballs

60s rest between rounds

 

 

 

Thursday

 

Throughout the session, people are also to perform a 500m max effort row for time

 

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

 

Cond: Circuit 45s/15s x 2 Rounds

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 6 Cycle 28

For the following 6 weeks we will be utilizing accommodating resistance as a new training strategy. Essentially this is using special means to accommodate resistance throughout the entire range of motion rather than a specific point. Because of some joint angles and the velocity of movement, the force of the movement is less at certain joint angles.

In practical terms for us, bands can train you to break through certain sticking points during a lift.

 

There will be a double conditioning piece one day per week with a longer 15min piece also once per week.

 

BB Complexes are back, the strategy for this will be that in the first session you do it, you start at 5 reps per exercise and at every subsequent session you add one rep per exercise.

 

Our new benches will be getting their maiden voyage throughout this cycle too which will add nice new variety to our training.

 

Mon

 

1a Back Squat 3 x 5 - 1.5reps

1b Hollow Rocks 3 x 30s

 

2a Pullup 3 x 5 + 10s hold over bar

2b Half Kneeling Banded Jammer Press 3 x 8e/s

2c Half kneeling Landmine 3 x 8e/s

 

Cond: 10mins

Hand Release Pushups

Wallballs

Ring Rows

Jump Lunge

 

Start at 5 reps, ascending reps to 10 and then descending reps back down to 5

 

Tuesday

BB Complex – 5 rounds

5 BB RDL

5 BO Row

5 Push Press

5 Front Squat

5 BW Jump Squats

5 Burpees

-          Each week you do this you plus 1 rep on to each exercise.

 

Cond: 3 rounds, 30s on/off

Slam - plank during rest

Swing – wallsit during rest

Ring Mountain Climbers - rest

 

Cond: 8mins

Hanging knee raises x 10

KB Clean + Press x 5e/s

Ring Row/Chin x 8/5

 

Wed

 

1a Band Resisted Deadlift 4 x 5

1b Hanging Leg Raises 4 x 10 + 10s hold

 

2a Push Press 3 x 5/3/2

2b KB Swing 3 x 15

 

Cond: 10mins - Partner

KB Man-makers 1-2-3-4-4-3-2-1-1-1…..

 

Thursday

1a SL Hip Thrusts 3 x 10e/s

1b RFESS 3 x 8e/s

1c Feet elevated Side Bends 3 x 12e/s

 

2a Bench Press 3 x 6/4/2

2b SA KB Row 3 x 10e/s

2c Band Pullaparts 3 x 10 -3s pause

 

Cond: 8 min

TGU x 2 r/l

Wallball x 10

Sit up x 10

 

Friday

 

1a KB Incline Chest Press 3 x 15-12-10

1b Chins 3 x 5 +1 x max – max effort BW set on bar or on rings if using bands for chins

 

2a FR Pause walking lunge + normal lunge 3 x 10+10

2b Tempo Ring Jacknife 3 x 10

 

Circuit: 50/10 round 1, 40/20 round 2

Ring Plank

Rower

Ropes

Inchworms

Squat Jumps

Vsits

Ball Pick & Toss

Mountain Climbers

 

 

Week 5 Cycle28

For the following 6 weeks we will be utilizing accommodating resistance as a new training strategy. Essentially this is using special means to accommodate resistance throughout the entire range of motion rather than a specific point. Because of some joint angles and the velocity of movement, the force of the movement is less at certain joint angles.

In practical terms for us, bands can train you to break through certain sticking points during a lift.

 

There will be a double conditioning piece one day per week with a longer 15min piece also once per week.

 

BB Complexes are back, the strategy for this will be that in the first session you do it, you start at 5 reps per exercise and at every subsequent session you add one rep per exercise.

 

Our new benches will be getting their maiden voyage throughout this cycle too which will add nice new variety to our training.

 

Mon

1a Band Resisted RDL 4 x 8

1b Hollow Rocks + Hollow Hold 3 x 20+20s

 

2a Push Press 3 x 5/3/2

2b KB Swing 3 x 15

 

Cond: 9 min Every Min on the Min:

1^st – 20 Wallballs

2^nd – 20 Jump Lunges + finish time in plank

3^rd – 10 burpees

 

Tuesday

1a KB Incline SA Chest Press 3 x 10e/s

1b Chins 3 x 5 +1 x max – max effort BW set on bar or on rings if using bands for chins

 

2a Pause KB Walking Lunge 3 x 20

2b Tempo Ring Jacknife 3 x 10

 

Cond: 15 mins

 

8 min: 45/15

Ring Plank

Ropes

Inchworms

Squat Jumps

Vsits

Rower

Bar Hang

Mountain Climbers

 

rest 2 mins

5 min - Partner

Slams x 20 each

Partner is in pushup plank while other person is performing slams.

 

Wed

1a Back Squat 3 x 5 - 1.5reps

1b Hanging Leg Raises 3 x 15

 

2a Pullup 3 x 5 + 10s hold over bar

2b Tall Kneeling Banded Jammer Press 3 x 8e/s

2c Landmine 3 x 8e/s

 

Cond: 9mins - Partner

10 slams

3 KB Man Makers – Reverse lunge + squat each rep

 

Thursday

BB Complex – 5 rounds

5 BB RDL

5 BO Row

5 Push Press

5 Front Squat

5 BW Jump Squats

5 Burpees

-          Each week you do this you plus 1 rep on to each exercise.

 

Cond: 8mins Descending ladder – start at 10 and work back to 1.

Hand Release Pushups

Wallballs

Ring Rows

Jump Lunge

 

Cond: 3 rounds 45/15

Bear Crawl

KB Pulls

Squat jumps

 

Friday

1a SL Hip Thrusts 3 x 10e/s

1b Band Resisted RFESS 3 x 5e/s

1c Feet elevated Side Bends 3 x 10e/s

 

2a Bench Press 3 x 10-8-6

2b SA KB Row 3 x 10e/s

2c Band Pullaparts 3 x 10 -1s pause

 

Cond:

Round 1 - 4mins: start at 5 reps and increase by 1 rep per min

KB Swings

Pushups

Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min

Wallballs

Situps

 

 

 

 

 

 

 

 

 

 

 

 

Week 4 Cycle 28

For the following 6 weeks we will be utilizing accommodating resistance as a new training strategy. Essentially this is using special means to accommodate resistance throughout the entire range of motion rather than a specific point. Because of some joint angles and the velocity of movement, the force of the movement is less at certain joint angles.

In practical terms for us, bands can train you to break through certain sticking points during a lift.

There will be a double conditioning piece one day per week with a longer 15min piece also once per week.

BB Complexes are back, the strategy for this will be that in the first session you do it, you start at 5 reps per exercise and at every subsequent session you add one rep per exercise.

Our new benches will be getting their maiden voyage throughout this cycle too which will add nice new variety to our training.

Mon

BB Complex – 5 rounds

5 BB RDL

5 BO Row

5 Push Press

5 Front Squat

5 BW Jump Squats

5 Burpees

• Each week you do this you plus 1 rep on to each exercise.

Cond: 3 rounds 30/30 alternated plank/wall sit during “rest

Slam

Swing

Burpee

Cond:8mins

Hanging knee raises x 10

KB Clean + Press x 8 r/l

Ring Row/Chin x 8/5

Tuesday

1a SL Hip Thrusts 3 x 10e/s

1b RFESS 3 x 8e/s

1c Feet elevated Side Bends 3 x 12e/s

2a Bench Press 3 x 6/4/2

2b SA KB Row 3 x 10e/s

2c Band Pullaparts 3 x 10 -3s pause

Cond: 8 min

TGU x 2 r/l

Wallball x 15

Sit up x 15

Wed

1a Band Resisted Deadlift 4 x 5

1b Hanging Leg Raises 4 x 10 + 10s hold

2a Push Press 3 x 5/3/2

2b KB Swing 3 x 15

Cond: 8mins - Partner

KB Man-makers 1-2-3-4....

Thursday

1a KB Incline Chest Press 3 x 15-12-10

1b Chins 3 x 5 +1 x max – max effort BW set on bar or on rings if using bands for chins

2a FR Pause walking lunge 3 x 20

2b Tempo Ring Jacknife 3 x 10

Circuit: 45/15

Ring Plank

Row

Inchworms

Squat Jumps

Vsits

Ball Pick & Toss

KB PuPus

Mountain Climbers

Friday

1a Back Squat 3 x 5 - 1.5reps

1b Hollow Rocks 3 x 30s

2a Pullup 3 x 5 + 10s hold over bar

2b Half Kneeling Banded Jammer Press 3 x 8e/s

2c Half kneeling Landmine 3 x 8e/s

Cond: 8mins Ascending ladder

Hand Release Pushups

Wallballs

Ring Rows

Jump Lunge

Week 3 Cycle 28

For the following 6 weeks we will be utilizing accommodating resistance as a new training strategy. Essentially this is using special means to accommodate resistance throughout the entire range of motion rather than a specific point. Because of some joint angles and the velocity of movement, the force of the movement is less at certain joint angles.

In practical terms for us, bands can train you to break through certain sticking points during a lift.

 

There will be a double conditioning piece one day per week with a longer 15min piece also once per week.

 

BB Complexes are back, the strategy for this will be that in the first session you do it, you start at 5 reps per exercise and at every subsequent session you add one rep per exercise.

 

Our new benches will be getting their maiden voyage throughout this cycle too which will add nice new variety to our training.

 

Mon

1a Band Resisted RDL 4 x 8

1b Hollow Rocks + Hollow Hold 3 x 20+20s

 

2a Push Press 3 x 5/3/2

2b KB Swing 3 x 15

 

Cond: 3 Rounds:
30 Wallballs

- 2 burpees every 10 wallballs
10 Kettlebell Swings

10 Situps

 

Tuesday

1a KB Incline SA Chest Press 3 x 10e/s

1b Chins 3 x 5 +1 x max – max effort BW set on bar or on rings if using bands for chins

 

2a Pause KB Walking Lunge 3 x 20

2b Tempo Ring Jacknife 3 x 10

 

Cond: 15 mins

 

8 min: 45/15

Ring Plank

Ropes

Inchworms

Squat Jumps

Vsits

Ball Pick & Toss

Bar Hang

Mountain Climbers

 

rest 2 mins

5 min - Partner

Slams x 20 each

Partner planks while other person is performing slams.

 

Wed

1a Back Squat 3 x 5 - 1.5reps

1b Hanging Leg Raises 3 x 15

 

2a Pullup 3 x 5 + 10s hold over bar

2b Tall Kneeling Banded Jammer Press 3 x 8e/s

2c Tall Kneeling Landmine 3 x 8e/s

 

Cond: 9mins - Partner

5 burpees

3 KB Man Makers – Reverse lunge instead of squat

-          60s slams from min 4-5.

 

Thursday

BB Complex – 5 rounds

5 BB RDL

5 BO Row

5 Push Press

5 Front Squat

5 BW Jump Squats

5 Burpees

-          Each week you do this you plus 1 rep on to each exercise.

 

Cond: 4 x 90s rounds 60 s rest

15 Swings

10 GTOH

10 Hanging Knee Raises

 

Cond: 8mins Ascending ladder

Hand Release Pushups

Wallballs

Ring Rows

Jump Lunge

 

 

Friday

1a SL Hip Thrusts 3 x 10e/s

1b Band Resisted RFESS 3 x 5e/s

1c Feet elevated Side Bends 3 x 10e/s

 

2a Bench Press 3 x 10-8-6

2b SA KB Row 3 x 10e/s

2c Band Pullaparts 3 x 10 -1s pause

 

Cond:

Round 1 - 4mins: start at 5 reps and increase by 1 rep per min

KB Swings

Pushups

Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min

Wallballs

Situps

 

 

 

 

 

 

 

 

 

 

 

Week 2 Cycle 28

For the following 6 weeks we will be utilizing accommodating resistance as a new training strategy. Essentially this is using special means to accommodate resistance throughout the entire range of motion rather than a specific point. Because of some joint angles and the velocity of movement, the force of the movement is less at certain joint angles.

In practical terms for us, bands can train you to break through certain sticking points during a lift.

 

There will be a double conditioning piece one day per week with a longer 15min piece also once per week.

 

BB Complexes are back, the strategy for this will be that in the first session you do it, you start at 5 reps per exercise and at every subsequent session you add one rep per exercise.

 

Our new benches will be getting their maiden voyage throughout this cycle too which will add nice new variety to our training.

 

Mon

 

BB Complex – 5 rounds

5 BB RDL

5 BO Row

5 Push Press

5 Front Squat

5 BW Jump Squats

5 Burpees

• Each week you do this you plus 1 rep on to each exercise.

 

Cond: 9min Every Min on the Min:

1^st – 15 Wallballs

2^nd – 20 Jump Lunges + 5-8 pushups

3^rd – 10 KB Swings + 4 Burpees

 

Cond:8mins

2 KB Thrusters e/s

5 chins/ 10 ring rows

10 pushups

15 squats

 

Tuesday

 

1a SL Hip Thrusts 3 x 10e/s

1b Band Resisted RFESS 3 x 5e/s

1c Feet elevated Side Bends 3 x 10e/s

 

2a Bench Press 3 x 10-8-6

2b SA KB Row 3 x 10e/s

2c Band Pullaparts 3 x 10 -1s pause

 

Cond:3 Rounds

30 Plate OH Lunges

20 Plate GTOH

10 Burpees

 

Wed

 

1a Band Resisted Deadlift 4 x 5

1b Hanging Leg Raises 4 x 10 + 10s hold

 

2a Push Press 3 x 5/3/2

2b KB Swing 3 x 15

 

Cond: 8mins - Partner

5 burpees

3 KB Man Makers – Reverse lunge instead of squat

 

Thursday

 

1a KB Incline Chest Press 3 x 15-12-10

1b Chins 3 x 5 +1 x max – max effort BW set on bar or on rings if using bands for chins

 

2a KB Walking Lunge 3 x 20

2b Tempo Ring Jacknife 3 x 10

 

Circuit:R1=40/20, R2=50/10

Ring Plank

Ropes

Inchworms

Squat Jumps

Vsits

Ball Pick & Toss

Bar Hang

Mountain Climbers

 

Friday

 

1a Back Squat 3 x 5 - 1.5reps

1b Hollow Rocks 3 x 30s

 

2a Pullup 3 x 5 + 10s hold over bar

2b Half Kneeling Banded Jammer Press 3 x 8e/s

2c Landmine 3 x 8e/s

 

Cond: 8mins Ascending ladder

Hand Release Pushups

Wallballs

Ring Rows

Jump Lunge

 

 

 

Week 1 Cycle 28

For the following 6 weeks we will be utilizing accommodating resistance as a new training strategy. Essentially this is using special means to accommodate resistance throughout the entire range of motion rather than a specific point. Because of some joint angles and the velocity of movement, the force of the movement is less at certain joint angles.

In practical terms for us, bands can train you to break through certain sticking points during a lift.

 

There will be a double conditioning piece one day per week with a longer 15min piece also once per week.

 

BB Complexes are back, the strategy for this will be that in the first session you do it, you start at 5 reps per exercise and at every subsequent session you add one rep per exercise.

 

Our new benches will be getting their maiden voyage throughout this cycle too which will add nice new variety to our training.

 

Mon

1a Back Squat 3 x 5 - 1.5reps

1b Hollow Rocks 3 x 30s

 

2a Pullup 3 x 5 + 10s hold over bar

2b Half Kneeling Banded Jammer Press 3 x 8e/s

2c Landmine 3 x 8e/s

 

Cond: 8mins - Partner

5 burpees

3 KB Man Makers – Reverse lunge instead of squat

 

Tuesday

BB Complex – 5 rounds

5 BB RDL

5 BO Row

5 Push Press

5 Front Squat

5 BW Jump Squats

5 Burpees

-          Each week you do this you plus 1 rep on to each exercise.

 

Cond: 4 x 90s rounds 60 s rest

15 Swings

10 GTOH

10 Hanging Knee Raises

 

Cond: 8mins Ascending ladder

Hand Release Pushups

Wallballs

Ring Rows

Jump Lunge

 

Wed

1a SL Hip Thrusts 3 x 10e/s

1b Band Resisted RFESS 3 x 5e/s

1c Feet elevated Side Bends 3 x 10e/s

 

2a Bench Press 3 x 10-8-6

2b SA KB Row 3 x 10e/s

2c Band Pullaparts 3 x 10 -1s pause

 

Cond: 3 Rounds:
3/2/90s min AMRAP:
5 Burpee-Long Jumps
10 Kettlebell Swings
Rest 60s between rounds

 

Thursday

1a Band Resisted Deadlift 4 x 5

1b Hanging Leg Raises 4 x 10 + 10s hold

 

2a Push Press 3 x 5/3/2

2b KB Swing 3 x 15

 

Cond:

Round 1 - 4mins: start at 5 reps and increase by 1 rep per min

KB Swings

Pushups

Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min

Wallballs

Situps

 

 

Friday

1a KB Incline Chest Press 3 x 15-12-10

1b Chins 3 x 5 +1 x max – max effort BW set on bar or on rings if using bands for chins

 

2a KB Walking Lunge 3 x 20

2b Tempo Ring Jacknife 3 x 10

 

Cond: 15 mins

 

8 min: 45/15

Ring Plank

Ropes

Inchworms

Squat Jumps

Vsits

Ball Pick & Toss

Bar Hang

Mountain Climbers

 

rest 2 mins

 

5 min - Partner

Slams x 20 each

Partner planks while other person is performing slams.