Cycle 23 Week 6

For the following 6 weeks we will be incorporating tempo work for at least one major lift per day.

What this means is that we will be focusing on the eccentric or lowering portion of the lift along with the isometric or static (pause) portion of the lift.

 

The reason we are doing this is that the main areas that contribute to a poor lift are an inability to maintain proper body positioning (eg. tipping forward in a squat), failure to get out of a weak position (eg. stuck just below the knees in a deadlift so hips pop up) and inability to produce enough force at the weakest point (eg. stuck at the bottom of a squat).

 

By using tempo on all lifts we hope to address these issues and improve both basic strength levels and more importantly technique on all strength movements. It will mean lighter loads but combined with a sufficient tempo will certainly be very challenging.

 

We will also be combining a predominantly bodyweight day with a longer conditioning piece once a week. This will be a nice change to lifting weights and will challenge people to improve bodyweight strength levels.

 

As always core training will be evident throughout with a particular focus on isometric holds (hollow rocks/hanging leg holds/L-sits).

 

Oh and two variations of Rear Foot Elevated Split Squats will be in every week!!!!!!

 

Monday

 

A1. RFESS (ecc/iso) 3 x 5 r/l– 3s down/3s pause

A2. Dips/ Ring push up 3 x max

 

B1. Chins 3 x 5

B2. Jammer Press 3 x 12e/s

 

C1. Farmers Carry 1 x 200m

 

Cond: 2 Rounds - 45s on/15s off

Ropes

Plank

Slams

Wallballs

1 min Rest

 

Tuesday

 

A1. RDL (ecc/iso) 3 x 5– 3s down/3s pause

A2. Pull ups 3 x max

 

B. Bodyweight:

Inchworm 2 x 6

Archer push ups 2 x 10

Lat lunge 2 x 10

L-sit 2 x 30s

 

Cond: 4 x 3mins rounds 60 s rest

1 hill run, then finish remaining time

10 swings

10 GTOH

 

Wednesday

 

A1. Back Squat 2 x 2

 

B1. Front Squat (ecc/iso) 3 x 5 – 3s down/3s pause

 

C. Core

Weighted Plank 2 x 60s

Hollow rocks 2 x 30s

Landmine 2 x 30s

 

Emom 8 mins:

Alt

10 push ups + 8 chins/10 rows

10 kb swings + 10 slams

 

Thursday

A1 KB Snatch 3 x 6e/s

 

B1. Strict press (ecc/iso) 3 x 8– 3s down/3s pause

B2. BO Reverse Flys 3 x 12

B3. Banded Lat stretch 2 x 30s e/s

 

C1. KB Thrusters 3 x 8 (90s rest)

 

Cond:

Run 500m or 1 hill

After each: 2 rounds

Burpees x 5

Slam x 10

 

 

Friday

 

A1. TGU – build to heavy

 

B1. RFESS (deficit) 3 x 8 r/l

B2. KB Swing 3 x 20

 

C1. BO Row (ecc/iso) 3 x 8 r/l– 3s down/3s pause

C2. KB Windmills 3 x 5 r/l

 

Cond: 30/30 Remainder in plank X 5 rounds

Jump Lunge

Wallball

 

 

 

 

 

Cycle 23 Week 5

For the following 6 weeks we will be incorporating tempo work for at least one major lift per day.

What this means is that we will be focusing on the eccentric or lowering portion of the lift along with the isometric or static (pause) portion of the lift.

 

The reason we are doing this is that the main areas that contribute to a poor lift are an inability to maintain proper body positioning (eg. tipping forward in a squat), failure to get out of a weak position (eg. stuck just below the knees in a deadlift so hips pop up) and inability to produce enough force at the weakest point (eg. stuck at the bottom of a squat).

 

By using tempo on all lifts we hope to address these issues and improve both basic strength levels and more importantly technique on all strength movements. It will mean lighter loads but combined with a sufficient tempo will certainly be very challenging.

 

We will also be combining a predominantly bodyweight day with a longer conditioning piece once a week. This will be a nice change to lifting weights and will challenge people to improve bodyweight strength levels.

 

As always core training will be evident throughout with a particular focus on isometric holds (hollow rocks/hanging leg holds/L-sits).

 

Oh and two variations of Rear Foot Elevated Split Squats will be in every week!!!!!!

 

Monday

 

A1. RFESS (ecc/iso) 3 x 5 r/l– 3s down/3s pause

A2. Dips/ Ring push up 3 x max

 

B1. Chins 3 x 5

B2. Split Stance SA OH Press 3 x 12 r/l

 

C1. Farmers Carry 1 x 200m

 

Cond: 8 mins AMRAP

KB C+P (squat)x 5 r/l

Chins/ rows x 5/8

Sit-up x 10

 

Tuesday

 

A1. RDL (ecc/iso) 3 x 5– 3s down/3s pause

A2. Pull ups 3 x max

 

B. Bodyweight:

Inchworm 2 x 6

Archer push ups 2 x 10

Lat lunge 2 x 10

L-sit 2 x 30s

 

Cond: Partner workout

Run 500m then,

Both complete reps 12-10-8-6-4 on each exercise and then move on to next exercise.

Wallballs

Hanging Knee Raises

OH Wallball Lunge

 

 

Wednesday

 

A1. Back Squat 2 x 2

 

B1. Front Squat (ecc/iso) 3 x 5 – 3s down/3s pause

 

C. Core

Weighted Plank 2 x 60s

Hollow rocks 2 x 30s

Landmine 2 x 30s

 

Cond:

Run 3 hills

After each: 2 rounds

KB Swing x 10

Slam x 10

 

Thursday

A1 KB Snatch 3 x 6e/s

 

B1. Strict press (ecc/iso) 3 x 8– 3s down/3s pause

B2. BO Reverse Flys 3 x 12

B3. Banded Lat stretch 2 x 30s e/s

 

C1. KB Thrusters 3 x 8 (90s rest)

 

Cond: 3 Rounds AMRAP
Round 1=3mins, round 2 = 2mins, round 3 = 90s

5 Pushups
10 Kettlebell Swings

15 Squats

20 Jump Lunges
Rest 60s

 

 

Friday

 

A1. TGU – build to heavy

 

B1. RFESS (deficit) 3 x 8 r/l

B2. KB Swing 3 x 20

 

C1. BO Row (ecc/iso) 3 x 8 r/l– 3s down/3s pause

C2. KB Windmills 3 x 5 r/l

 

6 rounds Alternating

KB Man makers x 60s

Rest x 30s

Burpee/Plank x 30s each

Rest x 30s

 

 

 

 

Cycle 23 Week 4

For the following 6 weeks we will be incorporating tempo work for at least one major lift per day.

What this means is that we will be focusing on the eccentric or lowering portion of the lift along with the isometric or static (pause) portion of the lift.

 

The reason we are doing this is that the main areas that contribute to a poor lift are an inability to maintain proper body positioning (eg. tipping forward in a squat), failure to get out of a weak position (eg. stuck just below the knees in a deadlift so hips pop up) and inability to produce enough force at the weakest point (eg. stuck at the bottom of a squat).

 

By using tempo on all lifts we hope to address these issues and improve both basic strength levels and more importantly technique on all strength movements. It will mean lighter loads but combined with a sufficient tempo will certainly be very challenging.

 

We will also be combining a predominantly bodyweight day with a longer conditioning piece once a week. This will be a nice change to lifting weights and will challenge people to improve bodyweight strength levels.

 

As always core training will be evident throughout with a particular focus on isometric holds (hollow rocks/hanging leg holds/L-sits).

 

Oh and two variations of Rear Foot Elevated Split Squats will be in every week!!!!!!

 

Monday

 

A1. RFESS (ecc/iso) 3 x 5 r/l– 3s down/3s pause

A2. Dips/ Ring push up 3 x max

 

B1. Chins 3 x 5

B2. Half Kneeling SA OH Press 3 x 12 r/l

 

C1. Farmers Carry 1 x 200m

 

Cond: Circuit 30/30 with 3 burpees after each (2 rounds)

Ropes

Plate crunch

Jump Junge

Ring Row

KB Swing

 

Tuesday

 A1 KB Snatch 3 x 6e/s

 

B1. Strict press (ecc/iso) 3 x 8– 3s down/3s pause

B2. BO Reverse Flys 3 x 12

B3. Banded Lat stretch 2 x 30s e/s

 

C1. KB Thrusters 3 x 8 (90s rest)

 

Cond: 30/30 X 3 rounds

KB Thrusters

Burpee

Slams

 

 

Wednesday

 

A1. Back Squat 2 x 2

 

B1. Front Squat (ecc/iso) 3 x 5 – 3s down/3s pause

 

C. Core

Weighted Plank 2 x 60s

Hollow rocks 2 x 30s

Landmine 2 x 30s

 

Cond:

4 hill runs from gym + 15 wallballs after each run

 

Thursday

 

A1. RDL (ecc/iso) 3 x 5– 3s down/3s pause

A2. Pull ups 3 x max

 

B. Bodyweight:

Inchworm 2 x 6

Archer push ups 2 x 10

Lat lunge 2 x 10

L-sit 2 x 30s

 

Cond:

3 x 3:30 min AMRAPs

Run 200m and then in remaining time complete the following for rounds:

5 pushups

10 Squats

10 KB Swings

Rest 60s

 

Friday

 

A1. TGU – build to heavy

 

B1. RFESS (deficit) 3 x 8 r/l

B2. KB Swing 3 x 20

 

C1. BO Row (ecc/iso) 3 x 8 r/l– 3s down/3s pause

C2. KB Windmills 3 x 5 r/l

 

Cond: BB Complex - start every 2 mins for 8 mins

5 RDL

5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees

 

 

 

 

Cycle 23 Week 3

For the following 6 weeks we will be incorporating tempo work for at least one major lift per day.

What this means is that we will be focusing on the eccentric or lowering portion of the lift along with the isometric or static (pause) portion of the lift.

 

The reason we are doing this is that the main areas that contribute to a poor lift are an inability to maintain proper body positioning (eg. tipping forward in a squat), failure to get out of a weak position (eg. stuck just below the knees in a deadlift so hips pop up) and inability to produce enough force at the weakest point (eg. stuck at the bottom of a squat).

 

By using tempo on all lifts we hope to address these issues and improve both basic strength levels and more importantly technique on all strength movements. It will mean lighter loads but combined with a sufficient tempo will certainly be very challenging.

 

We will also be combining a predominantly bodyweight day with a longer conditioning piece once a week. This will be a nice change to lifting weights and will challenge people to improve bodyweight strength levels.

 

As always core training will be evident throughout with a particular focus on isometric holds (hollow rocks/hanging leg holds/L-sits).

 

Oh and two variations of Rear Foot Elevated Split Squats will be in every week!!!!!!

 

Monday

 

A1. RFESS (ecc/iso) 3 x 5 r/l– 3s down/3s pause

A2. Dips/ Ring push up 3 x max

 

B1. Chins 3 x 5

B2. Split Stance Jammer Press 3 x 12 r/l

 

C1. SA KB Suitcase hold 1 x max e/s

 

Cond: 10 EMOTM

8 Wallballs

5 Chins/Rows

8 Slams

 

 

Tuesday

A1 KB Snatch/ windmill 3 x 3+1 r/l

 

B1. Strict press (ecc/iso) 3 x 8– 3s down/3s pause

B2. Pull aparts 3 x15

B3. Banded Lat stretch 2 x 30s e/s

 

C1. KB Thrusters 3 x 8 (90s rest)

 

Cond: 4 x 90s rounds 60 s rest

20 swings

10 GTOH

remainder – max effort burpees

 

 

 

Wednesday

 

A1. Back Squat 2 x 2

 

B1. Front Squat (ecc/iso) 3 x 5 – 3s down/3s pause

 

C. Core

Weighted Plank 2 x 60s

Hollow rocks 2 x 30s

Landmine 2 x 30s

 

Cond: KB Complex - start every 2 mins for 8 mins

5 RDL

5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees

 

Thursday

 

A1. RDL (ecc/iso) 3 x 5– 3s down/3s pause

A2. Pull ups 3 x max

 

B. Bodyweight:

Inchworm 2 x 6

Archer push ups 2 x 10

Lat lunge 2 x 10

L-sit 2 x 30s

 

Cond:

3 x 3:30 min AMRAPs

Run 200m and then in remaining time complete the following for rounds:

10 BB Thrusters

5 Burpees

Rest 60s

 

Friday

 

A1. TGU – build to heavy

 

B1. RFESS (deficit) 3 x 8 r/l

B2. KB Swing 3 x 20

 

C1. BO Row (ecc/iso) 3 x 8 r/l– 3s down/3s pause

C2. Banded chest stretch 2 x 30s e/s

 

Cond: 8 hills

Alternate between short and long hills

 

Cycle 23 Week 2

For the following 6 weeks we will be incorporating tempo work for at least one major lift per day.

What this means is that we will be focusing on the eccentric or lowering portion of the lift along with the isometric or static (pause) portion of the lift.

 

The reason we are doing this is that the main areas that contribute to a poor lift are an inability to maintain proper body positioning (eg. tipping forward in a squat), failure to get out of a weak position (eg. stuck just below the knees in a deadlift so hips pop up) and inability to produce enough force at the weakest point (eg. stuck at the bottom of a squat).

 

By using tempo on all lifts we hope to address these issues and improve both basic strength levels and more importantly technique on all strength movements. It will mean lighter loads but combined with a sufficient tempo will certainly be very challenging.

 

We will also be combining a predominantly bodyweight day with a longer conditioning piece once a week. This will be a nice change to lifting weights and will challenge people to improve bodyweight strength levels.

 

As always core training will be evident throughout with a particular focus on isometric holds (hollow rocks/hanging leg holds/L-sits).

 

Oh and two variations of Rear Foot Elevated Split Squats will be in every week!!!!!!

 

 

Tuesday

 

A1. RFESS (ecc/iso) 3 x 5 r/l– 3s down/3s pause

A2. Dips/ Ring push up 3 x max

 

B1. Chins 3 x 5

B2. Half Kneeling Jammer Press 3 x 12 r/l

 

C1. Farmers Carry x 200m

 

Cond: 2 Rounds - 50s on/10s off

Ropes

Plank

Slams

Wallballs

1 min Rest

 

 

Wednesday

 A1 KB Snatch/ windmill 3 x 3+1 r/l

 

B1. Strict press (ecc/iso) 3 x 8– 3s down/3s pause

B2. Pull aparts 3 x15

 

C1. KB Thrusters 3 x 8 (90s rest)

 

Cond: KB Complex - start every 2 mins for 8 mins

5 RDL

5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees

 

Thursday

 

A1. RDL (ecc/iso) 3 x 5– 3s down/3s pause

A2. Pull ups 3 x max

 

B. Bodyweight: 2/3 Rounds

Inchworm x 6

Archer push ups x 10

Lat lunge x 10

L-sit x 30s

 

Cond:

3 x 3:30 min AMRAPs

Run 200m and then in remaining time complete the following:

20 Plate GTOH

10 Swings

Rest 60s

 

Friday

 

A1. TGU – build to heavy

 

B1. RFESS (deficit) 3 x 8 r/l

B2. KB Swing 3 x 20

 

C1. BO Row (ecc/iso) 3 x 8 r/l– 3s down/3s pause

C2. Banded chest stretch 2 x 30s e/s

 

Cond: 8 hills

Alternate between short and green gate

 

Cycle 23 Week 1

For the following 6 weeks we will be incorporating tempo work for at least one major lift per day.

What this means is that we will be focusing on the eccentric or lowering portion of the lift along with the isometric or static (pause) portion of the lift.

 

The reason we are doing this is that the main areas that contribute to a poor lift are an inability to maintain proper body positioning (eg. tipping forward in a squat), failure to get out of a weak position (eg. stuck just below the knees in a deadlift so hips pop up) and inability to produce enough force at the weakest point (eg. stuck at the bottom of a squat).

 

By using tempo on all lifts we hope to address these issues and improve both basic strength levels and more importantly technique on all strength movements. It will mean lighter loads but combined with a sufficient tempo will certainly be very challenging.

 

We will also be combining a predominantly bodyweight day with a longer conditioning piece once a week. This will be a nice change to lifting weights and will challenge people to improve bodyweight strength levels.

 

As always core training will be evident throughout with a particular focus on isometric holds (hollow rocks/hanging leg holds/L-sits).

 

Oh and two variations of Rear Foot Elevated Split Squats will be in every week!!!!!!

 

 

Monday

 

A1. RFESS (ecc/iso) 3 x 5 r/l– 3s down/3s pause

A2. Dips/ Ring push up 3 x max

 

B1. Chins 3 x 5

B2. Jammer Press 3 x 12 r/l

 

C1. Hanging leg hold 2 x max + 1 x 10

 

Cond: 2 Rounds - 50s on/10s off

Ropes

Plank

Slams

Wallballs

1 min Rest

 

Tuesday

Short hill runs x 6-8

 

A1. Strict press (ecc/iso) 3 x 8– 3s down/3s pause

A2. Pull aparts 3 x15

A3. Banded Lat stretch 2 x 30s e/s

 

B1. KB Thrusters 3 x 8 (90s rest)

Cond: Partner – you go I go (break up however wanted) (modify rep scheme if necessary)

80 burpees

80 slams

80 sit ups

 

Wednesday

 

A1. Back Squat 2 x 2

 

B1. Front Squat (ecc/iso) 3 x 5 – 3s down/3s pause

 

C. Core

Weighted Plank 2 x 60s

Hollow rocks 2 x 30s

Landmine 2 x 30s

 

Cond: KB Complex - start every 2 mins for 8 mins

5 RDL

5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees

 

Thursday

 

A1. RDL (ecc/iso) 3 x 5– 3s down/3s pause

A2. Pull ups 3 x max

 

B. Bodyweight:

Inchworm 2 x 6

Archer push ups 2 x 10

Lat lunge 2 x 10

L-sit 2 x 30s

 

Cond:

3 x 3:30 min AMRAPs

Run 200m and then in remaining time complete the following for rounds:

5 Pushups

10 Swings

15 squats

Rest 60s

 

Friday

 

A1. RFESS (deficit) 3 x 8 r/l

A2. KB Swing 3 x 20

 

B1. BO Row (ecc/iso) 3 x 8 r/l– 3s down/3s pause

B2. Banded chest stretch 2 x 30s e/s

 

C1 KB Snatch/ windmill 3 x 3+1 r/l

 

D1. TGU – build to heavy

 

Cond: 5 hills from green gate - continuous

Post Easter Week

 

Tuesday

 

A1. FR RFESS 3 x 8 r/l

A2. KB Swing 3 x 15

 

B1. Reverse crunch 2 x 10

B2. Twist 2 x 20

B3. Alt leg kicks 2 x 30

 

C Farmers Carry 1 x 200m

 

D 2 rounds 30/30 (stay)

Slams/ Wallball/ Push up/ Ring Row

 

 

Wednesday

 

A1. Jammer Push press 3 x 10 r/l

A2. Chin up 3 x max (max slow negatives after last set)

 

B. Tabata – 6 rounds

FR KB Squat

Hollow hold

Dips/ push ups

 

C 1 mile run (2 x middle unit laps) * if gate open

 

Or

 

3 rounds:

Sit ups x 20

KB swings x 20

1 hill

 

Thursday

 

1a BB RDL 3 x 5

1b Banded KB Swing 3 x 15

 

2a Push Press 2/4/6

2b SA KB Rows 3 x 10 e/s

 

Cond: 10mins Ascending ladder

Hand Release Pushups

Sit Ups

Wallballs

Jump Lunge

 

 

Friday

1a KB Man Makers 3 x 6

 

Bodyweight circuit:

2a Inchworm w/ press 3 x 6

2b Hanging Knee Raise/Straight Leg Hold 3 x 30s

2c Ring rollout 3 x 8

2d Cossack Squat 3 x 16

 

Cond:

10 Burpees
15 Kettlebell Swings

20 Hanging Knee Raises
25 Squats

1 Hill Run

25 Squats

20 Hanging Knee Raises

15 Kettlebell Swings

10 Burpees

1 Hill Run

 

 

 

Test Week Pre Cycle 23

Mon

A. Squat 3RM

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

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

C. Box Jump 1RM

Cond: Time is recorded

3 Rounds

25 KB Swings

15 Burpees

15 Sit ups

Tues

A. Strict Press 5RM

- If you find 5RM quickly then do 3 x 5 as close to your 5RM as possible

B. Push Press 1RM

C. Max Chins in 1 min

D. 2min Max effort burpee test

Cond:

Timed to complete 5 hills (start at green gate)

Wed

A. Deadlift 3RM

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

B. TGU 1RM

C. Max Plank (10/20kg)

Cond:

Partner: 8 mins

5 chins/8 ring chins

8 Slams

8 Jump Lunges

Thursday

A. BB Reverse Lunge 5RM

B. Chins – 3 RM

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

C. Max effort Hollow Hold

D. 2min Max Effort Wallballs

Cond: 4 Rounds

200m run

10 Hanging Leg Raises

20 KB Swings

Fri

A1. Weighted Pushup 5RM

B1. KB Man Makers 5RM

C1. Ring Chest Flys 3 x 8

C2. Banded crab walks 3 x 8 r/l

C3 KB Swing 3 x 20

Cond: 10minsPartner – + 1 rep every round. You Go I Go format

5 Slams

2 Burpees

5 Wallballs

 

Cycle 22 Week 6

 

Within this new cycle, big lifts (squat, deadlift) will comprise of 4 working sets. 3 sets of a heavy 3 reps, finishing with a final set of max effort reps at Bodyweight for those able or 3/4 BW.

 

Structure of some classes will differ with a couple of days including 2 conditioning pieces and one day with a longer conditioning ;-).

 

Certain lifts such as the Push press and BO row will comprise of 4 working sets. Push press will follow 3 sets of a heavy 3 with a final set at a weight allowing the individual to perform 10+. Bent over row will follow a similar structure with the first 3 sets set at 8 reps and a final high rep set at a weight allowing for 15+ reps.

 

Certain exercises which may not have been in the last cycle include Front squat, BB Step-up, as well as weighted plate push ups.

 

Monday

 

A1. Weighted Plate (Ring) Push up 4 x 10

A2. Weighted Pull up (ring/bar) 4 x 6/max

 

B1. S/L BB RDL 3 x 6 r/l

B2. Jammer Press 3 x 10 r/l

 

C1. Hollow hold + leg raise 2 x 20s + 10

C2. Superman hold + dynamics 2 x 20s + 10

 

Cond:

500m Run
3 rounds: 5 Pullups/Ring Rows – 10pushups – 15 squats

200m run

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

500m Run

 

 

Tuesday

 

A1. Back Squat x 3/3/3/(BW) max

A2. Banded KB Swing 3 x 12

 

Cond: 8 mins 30/30

Burpee

Wallball

 

Cond: Tabata x 6 rounds

KB Rev Lunge

Plate crunch

Ring push ups

 

 

Wednesday

 

Cond: 8 mins

TGU x 1 r/l

Slams x 10

Sit up x 10

 

i. Front Squat 4 x 6

ii. Hanging leg raises 4 x 10

 

8 Hills – alternate between

4 x short

4 x house entrance

 

Thursday

 

A1. Deadlift 3/3/3/ (BW) +

A2. Pause Box jump 3 x 4

 

B1. Hip Thrust 2 x 15

B2. Standing ring fallout 2 x 10

B3. Reverse crunch 2 x 10

Cond: 15 mins

 

Cond:8mins AMRAP

30 BW squats
20 KB Swings

10 Plate GTOH
5 Dips/Pushups

 

rest 2 mins

 

5 min

Partner

Slams x 8 each

Wallball x 8 each

 

Friday

 

A1. Push Press x 3/3/3/ 10+

 

B1. BB Step up 3 x 6 r/l

 

C1. Underhand BO Row x 8/8/8/15+

 

Cond: 5 rounds

KB Clean + Press x 30s

Burpee x 30s

Rest x 60s

 

Cycle 22 Week 5

 

Within this new cycle, big lifts (squat, deadlift) will comprise of 4 working sets. 3 sets of a heavy 3 reps, finishing with a final set of max effort reps at Bodyweight for those able or 3/4 BW.

 

Structure of some classes will differ with a couple of days including 2 conditioning pieces and one day with a longer conditioning ;-).

 

Certain lifts such as the Push press and BO row will comprise of 4 working sets. Push press will follow 3 sets of a heavy 3 with a final set at a weight allowing the individual to perform 10+. Bent over row will follow a similar structure with the first 3 sets set at 8 reps and a final high rep set at a weight allowing for 15+ reps.

 

Certain exercises which may not have been in the last cycle include Front squat, BB Step-up, as well as weighted plate push ups.

 

 

Monday

 

A1. Back Squat x 3/3/3/(BW) max

A2. Banded KB Swing 3 x 12

 

Cond: 8 mins 30/30

Burpee

Wallball

 

Cond: Tabata x 6 rounds

KB Rev Lunge

Plate GTOH

Ring chest flys

 

Tuesday

 

A1. Weighted Plate (Ring) Push up 4 x 10

A2. Weighted Pull up (ring/bar) 4 x 6/max

 

B1. S/L BB RDL 3 x 6 r/l

B2. SA OH KB Press 3 x 10 r/l

 

C1. Hollow hold + leg raise 2 x 20s + 10

C2. Superman hold + dynamics 2 x 20s + 10

 

Cond: 20-16-12-8-4

Jump Lunge

Ring Row

S/A KB Thruster x 5 r/l (each round)

 

Wednesday

Cond: 8 mins

TGU x 1 r/l

Slams x 10

Sit up x 10

 

i. Front Squat 4 x 6

ii. Hanging leg raises 4 x 10

 

8 Hills – alternate between

4 x short

4 x house entrance

 

Thursday

 

A1. Deadlift 3/3/3/ (BW) +

A2. Pause Box jump 3 x 4

 

B1. Hip Thrust 2 x 15

B2. Russian Twist & Press 2 x 10

 

Cond: 15 mins

 

5 min

Partner

Slams x 8 each

Wallball x 8 each

 

rest 2 mins

 

EMOTM 8

even – 10 KB swings / 8 Rows (5 Chins)

odd –20 jump lunges/ 8 push ups – finish time in pushup plank

 

 

Friday

 

A1. Push Press x 3/3/3/ 10+

 

B1. BB Step up 3 x 6 r/l

 

C1. Underhand BO Row x 8/8/8/15+

 

Cond: 5 rounds

KB Thruster x 30s

Burpee x 30s

Rest x 60s