Week 1 Cycle 19

 

This new cycle we will be re-incorporating a few exercises that have been left out of training cycles for a while namely being weighted chest pressing exercises along with barbell complexes.

 

We will also be implementing a lot of pause work into the program to help improve people’s starting strength which should hopefully keep people making steady progress in terms of their strength levels in all the big lifts. Combined with this will be some max effort reps which will challenge people to maintain good lifting technique when fatigue is accumulates and will add another stimulus to the muscles so they adapt stronger.

 

Training days will change week to week also so those that are on 2 set training days per week will see greater variation.

 

Oh and ARMS ARE BACK!!!!!!!!!

 

Mon

S&C

 

1a BB Complex: 5 reps of each every 2:30 for 10mins

RDL

BO Row

Push Press

Reverse Lunge

Jump Squat

 

2a Floor Press 3 x 8 – 3s pause 1 x max same weight

2b Chins 3 x 5

 

Cond: As Many Rounds as possible in 10mins

20 Lunges

10 Burpees

20 KB Swing

10 Elbow to Hand Plank

 

Tuesday

S&C

 

1a Pause Back Squat 3 x 5 – 3s pause 1 x max with same weight as pause reps

 

2a Push Press 2/8/6

2b SL RDL 3 x 8 r/l

 

Cond: 90s rounds

6 KB Thrusters (3 right + 3 left)

6 Situps

6 Hanging Knee raises

 

Increase reps by 2 per round until you can’t finish in the 90s time period

 

Wed

S&C

 

1a Bent Over Row 3 x 12

1b Ring Dips/Pushup 3 x 8

 

2a RFESS Front Racked 3 x 5 – 3s pause

2b Alternating leg lowers 3 x 16

 

3a Pushup Plank 2 x 60s

 

Cond:3 Rounds

30 Plate OH Lunges

20 Plate GTOH

10 Plate Over Burpees

 

 

Thursday

S&C

 

1a Deadlift 4 x 5

 

2a Half Kneeling SA OH Press 3 x 10 r/l

2b Plank Rotation 3 x 8 r/l

2c Hollow Hold 3 x 30s

 

Cond:

Tabata 1 - 4mins

Alternate Squat Jumps & KB Clean & Press

Rest 2 mins

Tabata 2 – 4mins

Alternate Jump Lunges and KB Swing

 

Fri

S&C

 

1a KB Thrusters 4 x 8

1b Ring Rollouts 3 x 8

 

2a TGU 3 x 1

2b Pullups 3 x max

 

3a Bicep Curls 3 x 10

3b Skullcrushers 3 x 10

 

Cond: circuit 50s/10s

Ring Jacknifes

Ring Plank

Ropes

Lunges

 

- 2mins partner slam balls

 

Spiderman Plank

Bar Hang

Squat

 

 

 

 

 

 

 

Test Week Pre Cycle 19

 

Mon

 

A. Squat 2RM

- If you find 2RM quickly then do 4 x 2 as close to your 2RM as possible

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 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: 8 rounds or 8 mins whichever comes first.

50 skips

10 Jump Lunges

10 Squats

 

Wed

 

A. Deadlift 2RM

- If you find 2RM quickly then do 4 x2 as close to your 2RM as possible

B. TGU 1RM

1. Broad Jump Test

 

Cond:

Partner: 8 mins

5 chins/8 ring chins

8 Slams

8 Jump Lunges

 

Thursday

 

A. Floor Press 5RM

1. Chins – 3 RM

- If you find your 3RM 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

 

 

 

With testing completed following cycle 17, it is now the beginning of a brand new cycle.

We will be continuing to implement the compound lifts such as the squat and deadlift every week along with some single leg work such as the rear foot elevated split squat. Both bilateral and unilateral upperbody work will also be incorporated.

The Turkish Get-up will remain in the programme as well as improving on general core strength and stability.

As usual, appropriate activation/mobilisation techniques will be used in all warm ups as well as rehab/prehab strategies.

Monday

i: 3 rounds

Wallball x 8

Slams x 8

Ring Row x 8

A1. RFESS 3 x 8 r/l

A2. Ring Flys 3 x 10

A3. Rev Crunch + Hollow Hold 3 x 5+20s

B1. 1/2 kneeling KB press 3 x 10 r/l

B2. Tempo Chins 3 x 6

Cond: Odd & Evens 10mins

Even – 10 KB Swing + 10 Jump Lunges

Odd – 6 Burpees + finish time Plank

Tuesday

A1. Strict Press + Push Press 4 x 5+5

A2. S/A Ring Chin 4 x 8 r/l

B1. S/A OH Carry 3 x 2L r/l

B2. Spidey Plank 3 x 12

Cond: 3 rounds 45/15

Wall Sit

Slam

KB PuPus

Finish with 100 partner wallballs.

Wednesday

i: 3 rounds

Plank rot x 6 r/l

Deadbug x 16

KB Swing x 20

Groin Squeeze x 10

A1. Squat (every 2 mins for 10 mins) x 4

B1. TGU (1/2 + Full) 3 x 2 r/l

Cond: 45/15

Ropes

Goblet squat

Plank walkout

Twist

Burpee

Hang

Goblet rev lunge

Ball pick + toss

Plate crunch

KB Push Press

Ring row

Ring mountain climber

Thursday

A1. BB Rev Lunge 3 x 5r/l

A2. Squat Jump 3 x 5

A3. Hanging knee raises 3 x 5 r/l

B1. BB BO Row 3 x 15

B2. Ecc/Pause Push up 3 x 10

Cond: Hill Runs

7 Hill Runs alternating between short & long ( in front of house past pub)

Start with short run to finish with 2 long runs.

Friday

A1. Deadlift (every 2 mins for 10 mins) x 4

B1. Dips/ Push ups 3 x max

B2. Pull ups 3 x max

C1. Weighted Plank x 60/45/30s

Cond: 10mins

10 KB Thrusters r/l

10 Ring Rows/5 Chins

1 Turkish Getup r/l

 

Cycle 18 Week 5

With testing completed following cycle 17, it is now the beginning of a brand new cycle.

We will be continuing to implement the compound lifts such as the squat and deadlift every week along with some single leg work such as the rear foot elevated split squat. Both bilateral and unilateral upperbody work will also be incorporated.

The Turkish Get-up will remain in the programme as well as improving on general core strength and stability.

As usual, appropriate activation/mobilisation techniques will be used in all warm ups as well as rehab/prehab strategies.

Monday

i: 3 rounds

Wallball x 8

Slams x 8

Ring Row x 8

A1. RFESS 3 x 8 r/l

A2. Ring Flys 3 x 10

A3. Rev Crunch + Hollow Hold 3 x 5+20s

B1. Tall kneeling Jammer Press 3 x 10 r/l

B2. Chins 3 x 6

Cond:

Partner workout – every second min everyone has to do 3 burpees

20 Bear Crawls

60 Ring Rows/30 Pullups

100 Squats

Tuesday

A1. Strict Press + Push Press 4 x 5+5

A2. Band Pullaparts 4 x 15

B1. Landmine 3 x 20

B2. Ring Hamstring curl 3 x 10

Cond: Hill Runs

4 x green gate

4 x short

Wednesday

i: 3 rounds

Plank rot x 6 r/l

Deadbug x 16

KB Swing x 20

Groin Squeeze x 10

A1. Squat (every 2 mins for 10 mins) x 4

B1. TGU (1/2 + Full) 3 x 2 r/l

Cond: 45/15

Ropes

Goblet squat

Plank walkout

Twist

Burpee

Hang

Goblet rev lunge

Ball pick + toss

Plate crunch

KB Push Press

Ring row

Ring mountain climber

Thursday

A1. BB Rev Lunge 3 x 10

A2. Squat Jump 3 x 5

A3. Hanging knee raises 3 x 8

B1. Supinated BB BO Row 3 x 10

B2. 1/2 kneeling KB Press 3 x 8 r/l

Cond:

3 rounds

30 Lunges – lunge with same weight as push press

20 Sit-ups

10 Push Press r/l

Friday

A1. Deadlift (every 2 mins for 10 mins) x 4

B1. Dips/ Push ups 3 x max

B2. Pull ups 3 x max

C1. Weighted Plank x 60/45/30s

Cond: 20s on/10s off – 6 Rounds each before switching

Ball Slams

Squat

KB Swing

Plank

Cycle 18 Week 4

 

With testing completed following cycle 17, it is now the beginning of a brand new cycle.

 

We will be continuing to implement the compound lifts such as the squat and deadlift every week along with some single leg work such as the rear foot elevated split squat. Both bilateral and unilateral upperbody work will also be incorporated.

 

The Turkish Get-up will remain in the programme as well as improving on general core strength and stability.

 

As usual, appropriate activation/mobilisation techniques will be used in all warm ups as well as rehab/prehab strategies.

 

Monday

 

i: 3 rounds

Wallball x 8

Slams x 8

Ring Row x 8

 

A1. RFESS 3 x 8 r/l

A2. Ring Flys 3 x 10

A3. Rev Crunch + Hollow Hold 3 x 5+20s

 

B1. Half Kneeling Jammer Press 3 x 10 r/l

B2. Pause Chins 3 x 6

 

Cond: Every min for 9 Rounds

5 Burpees

10 Pushups

10 squats

 

Plank for duration of min 5.

 

Tuesday

 

A1. Strict Press + Push Press 4 x 5+5

A2. Tempo Ring Row 4 x 8

 

B1. KB RDL 3 x 8

B2. Landmine 3 x 20

B3. S/A KB Hold 3 x 30s

 

Cond: Hill Runs

2 x Long to house entrance

4 x short hills

1 x green gate

 

Wednesday

 

i: 3 rounds

Plank rot x 6 r/l

Deadbug x 16

KB Swing x 20

Groin Squeeze x 10

 

A1. Squat (every 2 mins for 10 mins) x 4

 

B1. TGU (1/2 + Full) 3 x 2 r/l

 

Cond: 45/15

Ropes

Goblet squat

Plank walkout

Twist

Burpee

Hang

Goblet rev lunge

Ball pick + toss

Plate crunch

KB Push Press

Ring row

Ring mountain climber

 

Thursday

 

A1. BB Rev Lunge 3 x 10

A2. Squat Jump 3 x 5

A3. Hanging knee raises 3 x 8

 

B1. BB BO Row 3 x 12

B2. Split Stance SA KB Press 3 x 10 r/l

 

Cond:

1 Hill run buy in

Then 4 Rounds:

10 Plate GTOH

10 Plate OH Lunge

 

20 Burpees buy out

 

 

Friday

 

A1. Deadlift (every 2 mins for 10 mins) x 4

 

B1. Dips/ Push ups 3 x max

B2. Pull ups 3 x max

 

C1. Weighted Plank x 60/45/30s

 

Cond: 5 Rounds for time

 

50 Skips

10 SA KB Thrusters r/l

10 V-Sits

10 Ring Rows/5 Chins

 

 

 

Cycle 18 Week 3

 

With testing completed following cycle 17, it is now the beginning of a brand new cycle.

 

We will be continuing to implement the compound lifts such as the squat and deadlift every week along with some single leg work such as the rear foot elevated split squat. Both bilateral and unilateral upperbody work will also be incorporated.

 

The Turkish Get-up will remain in the programme as well as improving on general core strength and stability.

 

As usual, appropriate activation/mobilisation techniques will be used in all warm ups as well as rehab/prehab strategies.

 

Monday

 

i: 3 rounds

Wallball x 8

Slams x 8

Ring Row x 8

 

A1. RFESS 3 x 8 r/l

A2. Ring Flys 3 x 10

A3. Rev Crunch + Hollow Hold 3 x 5+20s

 

B1. Jammer Press 3 x 10 r/l

B2. Tempo Chins 3 x 6

 

Cond: Hill Runs

 

Tuesday

 

A1. Strict Press + Push Press 4 x 5+5

A2. Tempo Ring Row 4 x 8

 

B1. KB RDL 3 x 10

B2. Plate Chop 3 x 10 r/l

B3. Russian Twist 3 x 30

 

Cond: 3 Rounds

1min Slams

1min Ring Pushups

1min Bear Crawls

1min Rest

 

Wednesday

 

i: 3 rounds

Plank rot x 6 r/l

Deadbug x 16

KB Swing x 20

Groin Squeeze x 10

 

A1. Squat (every 2 mins for 10 mins) x 4

 

B1. TGU (1/2 + Full) 3 x 2 r/l

 

Cond: 45/15

Ropes

Goblet squat

Plank walkout

Twist

Burpee

Hang

Goblet rev lunge

Ball pick + toss

Plate crunch

KB Push Press

Ring row

Ring mountain climber

 

Thursday

 

A1. BB Rev Lunge 3 x 10

A2. Squat Jump 3 x 5

A3. Hanging knee raises 3 x 8

 

B1. BB BO Row 3 x 10

B2. KB Press 3 x 10

 

Cond: in teams of 2

100 wallballs

80 kb swings

60 wallballs

40 situps

20 burpees

 

Friday

 

A1. Deadlift (every 2 mins for 10 mins) x 4

 

B1. Dips/ Push ups 3 x max

B2. Pull ups 3 x max

 

C1. Weighted Plank x 60/45/30s

 

Cond:

10 burpees

1 Chin/1 Ring Row

1 Sit Up

9 burpees

2 chins/2 ring rows

2 Sit Ups

And so on........until 1 burpee and 10 chins/ring rows and 10 SitUps

Cycle 18 Week 2

 

With testing completed following cycle 17, it is now the beginning of a brand new cycle.

 

We will be continuing to implement the compound lifts such as the squat and deadlift every week along with some single leg work such as the rear foot elevated split squat. Both bilateral and unilateral upperbody work will also be incorporated.

 

The Turkish Get-up will remain in the programme as well as improving on general core strength and stability.

 

As usual, appropriate activation/mobilisation techniques will be used in all warm ups as well as rehab/prehab strategies.

 

Monday

 

i: 3 rounds

Wallball x 8

Slams x 8

Ring Row x 8

 

A1. RFESS 3 x 8 r/l

A2. Ring Flys 3 x 10

A3. Rev Crunch + Hollow Hold 3 x 5+20s

 

B1. Split Stance KB Press 3 x 10 r/l

B2. Tempo Chins 3 x 6

 

Cond: Odd & Evens 10mins

Even – 10 KB Push Press & finish time in plank

Odd – 10 Burpees

 

Tuesday

 

A1. Strict Press + Push Press 4 x 5+5

A2. KB BO Rows 4 x 10

 

B1. KB RDL 2/3 x 10

B2. Pallof twist 2/3 x 12 r/l

B3. Russian twist 2/3 x 20

 

Cond: 20s on/10s off x

Ball Slams x 6

Squat x 6

KB Swing x 6

Hanging Knee Raises x 6

 

Wednesday

 

i: 3 rounds

Plank rot x 6 r/l

Deadbug x 16

KB Swing x 20

Groin Squeeze x 10

 

A1. Squat (every 2 mins for 10 mins) x 4

 

B1. TGU (1/2 + Full) 3 x 2 r/l

 

Cond: 45/15

Ropes

Goblet squat

Plank walkout

Twist

Burpee

Hang

Goblet rev lunge

Ball pick + toss

Plate crunch

KB Push Press

Ring row

Ring mountain climber

 

Thursday

 

A1. BB Rev Lunge 3 x 10

A2. Squat Jump 3 x 5

A3. Hanging knee raises 3 x 5 r/l

 

B1. KB SA Row 3 x 10 r/l

B2. KB Press 3 x 10

 

Cond: Hill Runs

6 Hill Runs alternating between short & long.

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

 

Friday

 

A1. Deadlift (every 2 mins for 10 mins) x 4

 

B1. Dips/ Push ups 3 x max

B2. Pull ups 3 x max

 

C1. Weighted Plank x 60/45/30s

 

Cond: 10min AMRAP

20 Squats

15 KB swing
10 Knee to Elbow Crunch
5 Burpees

 

 

Cycle 18 Week 1

 

With testing completed following cycle 17, it is now the beginning of a brand new cycle.

 

We will be continuing to implement the compound lifts such as the squat and deadlift every week along with some single leg work such as the rear foot elevated split squat. Both bilateral and unilateral upperbody work will also be incorporated.

 

The Turkish Get-up will remain in the programme as well as improving on general core strength and stability.

 

As usual, appropriate activation/mobilisation techniques will be used in all warm ups as well as rehab/prehab strategies.

 

Monday

 

i: 3 rounds

Wallball x 8

Slams x 8

Ring Row x 8

 

A1. RFESS 3 x 8 r/l

A2. Ring Flys 3 x 10

A3. Rev Crunch + Hollow Hold 3 x 5+20s

 

B1. 1/2 kneeling KB press 3 x 10 r/l

B2. Tempo Chins 3 x 6

 

Cond: Hill runs

 

Tuesday

 

A1. Strict Press + Push Press 4 x 5+5

A2. KB Upright Row 4 x 10

 

B1. Landmine 3 x 20

B2. Ring Hamstring curl 3 x 10

 

Cond 10 min partner

Man makers 1,2,3,4...

 

Wednesday

 

i: 3 rounds

Plank rot x 6 r/l

Deadbug x 16

KB Swing x 20

Groin Squeeze x 10

 

A1. Squat (every 2 mins for 10 mins) x 4

 

B1. TGU (1/2 + Full) 3 x 2 r/l

 

Cond: 45/15

Ropes

Goblet squat

Plank walkout

Twist

Burpee

Hang

Goblet rev lunge

Ball pick + toss

Plate crunch

KB Push Press

Ring row

Ring mountain climber

 

Thursday

 

A1. BB Hip Thrust 4 x 10

A2. Squat Jump 4 x 5

A3. Jump Lunges 4 x 5 r/l

 

B1. KB SA Row 3 x 10 r/l

B2. KB Press 3 x 10

 

Cond: 3 rounds 45/15

Wall Sit

Slam

KB PuPus

 

Friday

 

A1. Deadlift (every 2 mins for 10 mins) x 4

 

B1. Dips/ Push ups 3 x max

B2. Pull ups 3 x max

 

C1. Weighted Plank x 60/45/30s

 

Cond:

Start with 15 Burpee

6 Rounds:

10 Sit ups

10 KB Swings

Finish with 15 Burpees

 

 

 

Test Week Pre Cycle 18

Mon

A. Squat 2RM

- If you find 2RM quickly then do 4 x 2 as close to your 2RM as possible

B. Max Chins/ Ring rows in 1 min

C. 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

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. TGU 1RM

Cond:

Time to complete 4 hill runs!

Wed

Deadlift 2RM

- If you find 2RM quickly then do 4 x2 as close to your 2RM as possible

C. Broad Jump Test

D. 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

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 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

Cycle 17 Week 6.

 

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 Half Kneeling Chop 2 x 10r/l

2b Side Plank 2 x 30s r/l

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

 

Cond: 9min Every Min on the Min:

1^st – 15/20 Wallballs

2^nd – 20 Jump Lunges

3^rd – 10 KB Swings + 4 Burpees

 

10^th min = Max effort pushups

 

Tuesday

S&C

 

1a Half Kneeling SA KB Press 3 x 10 r/l

1b BB BO Row 3 x 10

2a TGU + Press 3 x 2 r/l

3a 2 min Max effort Burpee Test

 

Cond: Hill runs

1 x run to house entrance past pub

4 x short hills

 

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 BB Forward Lunge (Front racked) 3 x 8/6/4

2b Banded Lat stretch 2 x 30s r/l

 

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 (Floating lunge position) 3 x 8 r/l

2b Knee to elbows + hollow hold 3 x 10 + 20s

 

Cond: 3 Rounds

1^st min: 40s Slams

2^nd min: 40s KB PuPus

3^rd min: 40s Wallballs