Cycle 32 Week 2

 

This new 6 week cycle sees, as per usual, a nice change up from what we have been doing during the last programme, which saw even the long term members manage to set new PR's in various lifts.

 

For most of the days, we will be implementing a “core” warmup which will allow us to work on some isolated/ stabilization muscles while also preparing us for the bigger lifts ahead.

 

The bigger lifts such as the squat, deadlift, bench etc will follow a rep scheme of 5/4/3/2 adding weight for each set.

 

The inclusion of the Front Foot Elevated Split Squat as one of our single leg strength exercises can be seen along with the re-introduction of the BB Step up.

 

As always members can expect to be challenged when it comes to overall full body strength

, stability, balance, mobility, conditioning and of course, we'll have good fum along the way.

 

Have a look for yourself to see what’s in store.

 

Tuesday

 

Core/ Warm up:

Bottoms up KB Press 2 x 6 r/l

Inchworm w/ press 2 x 5

Band pullapart/pass throughs 2 x 10

 

A1. Incline Bench x 5/4/3/2

A2. (F/E) Ring Row 4 x 8

 

B1. BB Step ups 3 x 6 r/l

B2. KB BO Row 3 x 10

 

Cond: EMOTM 8

Even mins – 10 Wallballs + 10 Hanging Knee Raises

Odd mins – 10 Elbow-hand plans + 10 KB Swings

+ 60s max effort burpees

 

Wednesday

Core/ Warm up:

S/L Hip thrust (heel on) 2 x 8

F/E side plank 2 x 30s r/l

Glute bridge and squeeze 2 x 8

 

A1. Squat preference (OHS/FS/BS) 5/4/3/2

A2. SL RDL 3 x 5e/s

 

B 12/10/8/6/4/2 – 10 min cap

Strict Press

BO Row

Push up

Ring row

 

C Hills – start at gym

2x (1 short, 1 to house entrance, 1 back to gym)

 

Thursday

Core/ Warm up:

TGU – 3/2/1 r/l

 

A1. KB Incline Bench Row 4 x 10

A2. Tall kneeling D/A Jammer press 4 x 10

 

B1. FFESS 3 x 8 r/l

B2. Weighted Ring Plank 3 x 45s

 

Cond: 10mins

1 TGU e/s

5 KB Clean e/s

5 burpees

10 Jump Lunges

10 Situps

 

Friday

A1. Deadlift x 5/4/3/2

A2. Pull ups/Chins 3 x 5

 

B1. Weighted Ring Push ups 3 x 10

B2. Landmine 3 x 8 r/l

B3. S/A KB Hold 3 x 45s r/l

 

Cond: circuit 45s / 15s

Ring Mountain Climbers

Ring Plank

Ropes

Plate GTOH

 

- 2mins partner slam balls

 

Prowler push

Bar Hang

Squat Jumps

 

 

Cycle 32 Week 1

 

This new 6 week cycle see's , as per usual, a nice change up from what we have been doing during the last programme, which saw even the long term members manage to set new PR's in various lifts.

 

For most of the days, we will be implementing a “core” warmup which will allow us to work on some isolated/ stabilization muscles while also preparing us for the bigger lifts ahead.

 

The bigger lifts such as the squat, deadlift, bench etc will follow a rep scheme of 5/4/3/2 adding weight for each set.

 

The inclusion of the Front Foot Elevated Split Squat as one of our single leg strength exercises can be seen along with the re-introduction of the BB Step up.

 

As always members can expect to be challenged when it comes to overall full body strength

, stability, balance, mobility, conditioning and of course, we'll have good fum along the way.

 

Have a look for yourself to see whats in store.

 

Monday

 

Core/ Warm up:

S/L Hip thrust (heel on) 2 x 8

F/E side plank 2 x 30s r/l

Glute bridge and squeeze 2 x 8

 

A1. Squat preference (OHS/FS/BS) 5/4/3/2

A2. SL RDL 3 x 5e/s

 

B 12/10/8/6/4/2 – 10 min cap

Strict Press

BO Row

Push up

Ring row

 

C Hills – start at gym

4 long hills – house past pub

 

Tuesday

 

Core/ Warm up:

Bottoms up KB Press 2 x 6 r/l

Inchworm w/ press 2 x 5

Band pullapart/pass throughs 2 x 10

 

A1. Incline Bench x 5/4/3/2

A2. (F/E) Ring Row 4 x 8

 

B1. BB Step ups 3 x 6 r/l

B2. KB BO Row 3 x 10

 

Cond:

3mins partner bear crawls into:

3 x 90s rounds: rest 60s between rounds

8 Ring Rows/4 Chins

8 burpee

 

Wednesday

 

A1. Deadlift x 5/4/3/2

A2. KB SA Push Press 3 x 8e/s

 

B1. Weighted Ring Push ups 3 x 10

B2. Landmine 3 x 8 r/l

B3. S/A KB Hold 3 x 45s r/l

 

Cond:

8mins EMOTM (every min on the min)

5 pushups

10 Swings

10 Squat jumps

- Plank in remaining time after the even mins...0,2,4,6,8.

 

Thursday

 

Core/ Warm up:

TGU – 3/2/1 r/l

 

A1. KB Incline Bench Row 4 x 10

A2. Tall kneeling D/A Jammer press 4 x 10

 

B1. FFESS 3 x 8 r/l

B2. Weighted Ring Plank 3 x 45s

 

Cond: 10mins

1 TGU e/s

5 KB Clean e/s

5 burpees

10 Jump Lunges

10 Situps

 

Friday

 

Core/Warm up :

Weighted Wall sit 2 x 60s

Farmers Carry 1 x 200m

 

A1. KB swing 3 x 20

A2. Box Jump 3 x 5

A2. S/L skater squat 3 x 6 r/l

 

B1. Pull ups/Chins 3 x 5

B2. Strict Press x 5/4/3/2

 

Cond: Circuit: 2 rounds 35/25 with 2 burpees

Box Push

Ring Push up

KB Swing

Ring Row

Wall sit

 

 

Test week Pre Cycle 32

 

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

 

1a Push Press 1 RM

 

2a BB BO Row 3 x 10

2b Weighted Plank 3 x 60s

2c Hollow Hold 3 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

Ring Mountain Climbers

Box Prowler Push

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

30 Burpees – you go i go

 

 

Cycle 31 Week 6

The start of a brand new program brings with it some new rep schemes and exercises.

 

For most major lifts we will be implementing a 3/6/9/12 rep protocol whereby you slightly decrease the weight as the reps increase allowing us to get a heavy lift in along with some increased volume. The exception being the bench press, where we will be starting with a 20rep bench at approx 60-70% of your 5RM and trying to add 2.5kg/week. We have previously done this with back squat with great results so hoping for something similar.

 

After the introduction of the overhead squat (OHS) in the last cycle it will be included as an option one day per week where people can choose between the OHS or the front squat (FS). Whichever option you choose you will also implement in the BB complex that will also be present on that day.

 

The push press/BB reverse lunge and BB split squats are back along with the introduction of the Nordic and reverse Nordic hamstring curls.

 

Core training throughout with it being the sole focus after the deadlift and as always conditioning will vary in length and type from day to day.

 

Mon:

20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a Bench 3 x 5

1b Chins 3 x 3/6/9 if you can start weighted or max if unweighted

2a BB Split Squats 2 x 15e/s

2b SA Ring Rows 2 x 8e/s

 

Cond:

1 Hill run

20 KB Front Squats

20 KB Pushups

20 Situps

 

1 Hill Run

20 KB Pulls

 

1 Hill Run

20 Russian Twists

20 Spiderman Planks

 

Tues:

1a Back Squats 3/6/9/12

1b Ring Weighted Plank 3 x 45s

 

2a Jammer Press 5/10/15 e/s

2b Pull up 3 x 5

 

3b Razor curls 2 x 6

3b Reverse Nordics 2 x 8

 

Cond: circuit - 45/15

KB Thruster

Sit up

Squat Jump

Mountain Climbers

Ladder walk

V sits

+

2 min - Partner

“You go I go” Slams

 

Wed:

20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a BB Squat Jumps 3 x 8

1b BB Reverse Lunge 3 x 5 r/l

2a Push Press 3/6/9/12

2b Pallof Steps 3 x 3 steps x3

2c Deadbug 3 x 16

 

Cond: 5mins:

Max effort wallballs min 0-1, rest until min 2 and then,

3 rounds:

5 Chins/Ring Rows

10 Pushups

15 Squats

 

2 mins rest

 

5mins:

Max effort slams min 0-1, rest until min 2 and then,

3 rounds:

5 Burpees

10 Lunges

15 Swings

 

Thurs:

1a OHS/FS – every 2 mins for 8mins x 5 reps

 

2a BB Complex: 4 Rounds – rest 60s between rounds

6 Hang Clean

6 Push Press

6 Front Squat

6 BO Row

6 RDL

 

3a ½ TGU + TGU 2 x 2e/s

3b SL Ring hamstring Curls 2 x 10

 

Cond: 8mins

GTOH x 10

Squats x 10

Sit Ups x 10

Ring Row x 10

Burpees x 5

Wallsit for min 4-5

 

Fri:

1a Deadlift 3/6/9/12

1b Banded KB Swings 4 x 12

 

2a Farmers carry 1 x 200m

2b Hollow hold 2 x 40s

 

3a Landmine 2 x 8 r/l

3b Ring Flutters 2 x 16

 

Cond: Hill repeats x 3

1= (Short hill + hill run back to gym)

 

 

 

 

 

 

 

 

Cycle 31 Week 5

The start of a brand new program brings with it some new rep schemes and exercises.

 

For most major lifts we will be implementing a 3/6/9/12 rep protocol whereby you slightly decrease the weight as the reps increase allowing us to get a heavy lift in along with some increased volume. The exception being the bench press, where we will be starting with a 20rep bench at approx 60-70% of your 5RM and trying to add 2.5kg/week. We have previously done this with back squat with great results so hoping for something similar.

 

After the introduction of the overhead squat (OHS) in the last cycle it will be included as an option one day per week where people can choose between the OHS or the front squat (FS). Whichever option you choose you will also implement in the BB complex that will also be present on that day.

 

The push press/BB reverse lunge and BB split squats are back along with the introduction of the Nordic and reverse Nordic hamstring curls.

 

Core training throughout with it being the sole focus after the deadlift and as always conditioning will vary in length and type from day to day.

 

Mon:

1a Back Squats 3/6/9/12

1b Weighted Plank 3 x 60s

 

2a Tall kneeling Jammer 2 x 8 r/l

2b Pull up 2 x 5

 

3b Razor curls 2 x 5 (increasing in volume from week to week)

3b Reverse Nordics 2 x 8

 

Cond: 5 mins - Partner

Slam x 8

Wallball x 8

• Straight into

3 mins rounds individual:

KB C+P x 8

Chin/Row x 5/8

 

Tues:

20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a Bench 3 x 5/3/1

1b Chins 3 x 3/6/9 if you can start weighted or max if unweighted

2a BB Split Squats 3 x 8e/s

2b SA KB Rows 3 x 8e/s

 

Cond:

1 Hill run

20 KB Pushups

20 KB Front Squats

 

 

1 Hill Run

20 KB Pulls

20 Spiderman Planks

 

1 Hill Run

20 Situps

20 Russian Twists r/l

 

Wed:

 

1a BB Squat Jumps 3 x 6

1b BB Reverse Lunge 3 x 6 r/l

2a Push Press 3/6/9/12

2b Pallof Steps 2 x 3 steps x3

2c Plate Crunch 2 x 15

 

Cond: 5mins:

3 rounds:

5 Burpees

10 Lunges

15 Swings

Rest until min 4 and then finish remaining time in as many reps as possible of wallballs.

 

2 mins rest

 

5mins:

3 rounds:

5 Chins/Ring Rows

10 Pushups

15 Squats

Rest until min 4 and then finish remaining time in as many reps as possible of wallballs.

 

 

Thurs:

20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a Deadlift 3/6/9/12

1b Banded KB Swings 4 x 12

 

2a Hollow hold 2 x 40s

2b Farmers carry 1 x 200m

 

3a Landmine 3 x 8 r/l

3b Ring Flutters 3 x 16

 

Cond: Hill repeats x 4

Hill 1 – rest 30s

Hills 2 – rest 30s

3 + 4 together

 

Fri:

1a OHS/FS – every 2 mins for 8mins x 5 reps

 

2a BB Complex: 4 Rounds

6 Hang Clean

6 Push Press

6 Front Squat

6 BO Row

6 RDL

 

3a ½ TGU + TGU 3 x 2e/s

3b Ring hamstring Curls 3 x 10

 

Cond:

Start with 2 min partner wallballs

20-16-12-8

Plate GTOH

Squat

Jump Lunge

Ring Row/Chin (1/2 reps)

 

 

 

 

 

 

 

Cycle 31 Week 4

The start of a brand new program brings with it some new rep schemes and exercises.

 

For most major lifts we will be implementing a 3/6/9/12 rep protocol whereby you slightly decrease the weight as the reps increase allowing us to get a heavy lift in along with some increased volume. The exception being the bench press, where we will be starting with a 20rep bench at approx 60-70% of your 5RM and trying to add 2.5kg/week. We have previously done this with back squat with great results so hoping for something similar.

 

After the introduction of the overhead squat (OHS) in the last cycle it will be included as an option one day per week where people can choose between the OHS or the front squat (FS). Whichever option you choose you will also implement in the BB complex that will also be present on that day.

 

The push press/BB reverse lunge and BB split squats are back along with the introduction of the Nordic and reverse Nordic hamstring curls.

 

Core training throughout with it being the sole focus after the deadlift and as always conditioning will vary in length and type from day to day.

 

Mon:

20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a Bench 3 x 5

1b Chins 3 x 3/6/9 if you can start weighted or max if unweighted

2a BB Split Squats 2 x 15e/s

2b SA Ring Rows 2 x 8e/s

 

Cond:

1 Hill run

20 KB Pushups

20 Situps

 

1 Hill Run

20 KB Front Squats

20 Russian Twists

 

1 Hill Run

20 KB Pulls

20 Spiderman Planks

 

Tues:

1a Back Squats 3/6/9/12

1b Pushup Position Weighted Plank 3 x 30s

 

2a 1/2 Kneeling Banded jammer Press 3 x 8 r/l

2b Pull up 3 x 5

 

3b Nordic curls 2 x 7

3b Reverse Nordics 2 x 7

 

Cond: circuit - 45/15

KB Thruster

Sit up

Squat Jump

Mountain Climbers

Ladder walk

Hanging knee hold

+

2 min - Partner

“You go I go” Slams

 

Wed:

20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a BB Squat Jumps 3 x 5

1b BB Reverse Lunge 3 x 5 r/l

2a Push Press 3/6/9/12

2b Russian Twist 3 x 16

2c Plate Deadbug 3 x 16

 

Cond: 5mins:

3 rounds:

5 Chins/Ring Rows

10 Pushups

15 Squats

Rest until min 4 and then finish remaining time in as many reps as possible of wallballs.

 

2 mins rest

 

5mins:

3 rounds:

5 Burpees

10 Lunges

15 Swings

Rest until min 4 and then finish remaining time in as many reps as possible of wallballs.

 

Thurs:

1a OHS/FS – every 2 mins for 8mins x 5 reps

 

2a BB Complex: 4 Rounds – rest 60s between rounds

6 Hang Clean

6 Push Press

6 Front Squat

6 BO Row

6 RDL

 

3a ½ TGU + TGU 2 x 3e/s

3b SL Ring hamstring Curls 2 x 10e/s

 

Cond: 8mins

GTOH x 10

Squats x 10

Sit Ups x 10

Ring Row x 10

Burpees x 5

Wallsit for min 4-5

 

Fri:

1a Deadlift 3/6/9/12

1b Banded KB Swings 4 x 12

 

2a Farmers carry 1 x 200m

2b Hollow hold 2 x 40s

 

3a Landmine 3 x 8 r/l

3b Ring Flutters 3 x 16

 

Cond: Hill repeats x 4

Hills 1&2 together - 30s rest after

Hill 3 – rest 30s

Hill 4

 

 

 

 

 

 

 

 

Cycle 31 Week 3

The start of a brand new program brings with it some new rep schemes and exercises.

 

For most major lifts we will be implementing a 3/6/9/12 rep protocol whereby you slightly decrease the weight as the reps increase allowing us to get a heavy lift in along with some increased volume. The exception being the bench press, where we will be starting with a 20rep bench at approx 60-70% of your 5RM and trying to add 2.5kg/week. We have previously done this with back squat with great results so hoping for something similar.

 

After the introduction of the overhead squat (OHS) in the last cycle it will be included as an option one day per week where people can choose between the OHS or the front squat (FS). Whichever option you choose you will also implement in the BB complex that will also be present on that day.

 

The push press/BB reverse lunge and BB split squats are back along with the introduction of the Nordic and reverse Nordic hamstring curls.

 

Core training throughout with it being the sole focus after the deadlift and as always conditioning will vary in length and type from day to day.

 

Mon:

1a Back Squats 3/6/9/12

1b Weighted Plank 3 x 30s

 

2a Jammer Push Press 3 x 8 r/l

2b Pull up 3 x 5

 

3b Nordic curls 2 x 5 (increasing in volume from week to week)

3b Reverse Nordics 2 x 5

 

Cond: 4 mins - Partner

Slam x 8

Wallball x 8

-          Straight into

3 mins: Individual

KB C+P x 8

Chin/Row x 5/8

 

Tues:

20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a Bench 3 x 5

1b Chins 3 x 3/6/9 if you can start weighted or max if unweighted

2a BB Split Squats 3 x 8e/s

2b SA KB Rows 3 x 8e/s

 

Cond:

1 Hill run

20 KB Pushups

20 Situps

 

1 Hill Run

20 KB Front Squats

20 Russian Twists

 

1 Hill Run

20 KB Pulls

20 Spiderman Planks

 

Wed:

20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a BB Squat Jumps 3 x 5

1b BB Reverse Lunge 3 x 5 r/l

2a Push Press 3/6/9/12

2b Pallof Twist 2 x 10 r/l

2c Plate Crunch 2 x 15

 

Cond: 5mins:

3 rounds:

5 Chins/Ring Rows

10 Pushups

15 Squats

Rest until min 4 and then finish remaining time in as many reps as possible of wallballs.

 

2 mins rest

 

5mins:

3 rounds:

5 Burpees

10 Lunges

15 Swings

Rest until min 4 and then finish remaining time in as many reps as possible of wallballs.

 

Thurs:

1a Deadlift 3/6/9/12

1b Banded KB Swings 4 x 12

 

2a Hollow hold 2 x 40s

2b Farmers carry 1 x 200m

 

3a Landmine 3 x 8 r/l

3b Ring Flutters 3 x 16

 

Cond: Hill repeats x 4

Hill 1 – rest 30s

Hills 2&3 together - 30s rest after

Hill 4

 

Fri:

1a OHS/FS – every 2 mins for 8mins x 3-5 reps

 

2a BB Complex: 4 Rounds

6 Hang Clean

6 Push Press

6 Front Squat / OHS

6 BO Row

6 RDL

 

3a ½ TGU + TGU 3 x 3e/s

3b Ring hamstring Curls 3 x 10

 

Cond: 20-16-12-8-4

Plate GTOH

Squat

Jump Lunge

Ring Row/Chin (1/2 reps)

 

 

 

 

 

 

 

 

Cycle 31 Week 2

The start of a brand new program brings with it some new rep schemes and exercises.

 

For most major lifts we will be implementing a 3/6/9/12 rep protocol whereby you slightly decrease the weight as the reps increase allowing us to get a heavy lift in along with some increased volume. The exception being the bench press, where we will be starting with a 20rep bench at approx 60-70% of your 5RM and trying to add 2.5kg/week. We have previously done this with back squat with great results so hoping for something similar.

 

After the introduction of the overhead squat (OHS) in the last cycle it will be included as an option one day per week where people can choose between the OHS or the front squat (FS). Whichever option you choose you will also implement in the BB complex that will also be present on that day.

 

The push press/BB reverse lunge and BB split squats are back along with the introduction of the Nordic and reverse Nordic hamstring curls.

 

Core training throughout with it being the sole focus after the deadlift and as always conditioning will vary in length and type from day to day.

 

Mon:

20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a Bench 3 x 5

1b Chins 3 x 3/6/9 if you can start weighted or max if unweighted

2a BB Split Squats 3 x 8e/s

2b SA Ring Rows 3 x 8e/s

 

Cond:

1 Hill run

20 KB Pushups

20 Situps

 

1 Hill Run

20 KB Front Squats

20 Russian Twists

 

1 Hill Run

20 KB Pulls

20 Spiderman Planks

 

Tues:

1a Back Squats 3/6/9/12

1b Weighted Plank 3 x 30s

 

2a Tall Kneeling Banded jammer Press 3 x 8 r/l

2b Pull up 3 x 5

 

3b Nordic curls 2 x 5 (increasing in volume from week to week)

3b Reverse Nordics 2 x 5

 

Cond: circuit - 45/15

KB Thruster

Sit up

Squat Jump

Mountain Climbers

Ladder walk

Hanging knee hold

+

2 min - Partner

“You go I go” Slams

 

Wed:

20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a BB Squat Jumps 3 x 5

1b BB Reverse Lunge 3 x 5 r/l

2a Push Press 3/6/9/12

2b 1/2 kneeling plate chop 3 x 10 r/l

2c Plate Crunch 3 x 15

 

Cond:

5mins of:

3/4 rounds

5 Chins/Ring Rows

10 Pushups

15 Squats

Finish remaining time in as many reps as possible of wallballs

 

2 mins rest

 

5mins of:

3/4 rounds

5 Burpees

10 Lunges

15 Swings

Finish remaining time in as many reps as possible of slams

 

Thurs:

1a OHS/FS – every 2 mins for 8mins x 5 reps

 

2a BB Complex: 4 Rounds

6 Hang Clean

6 Push Press

6 Front Squat / OHS

6 BO Row

6 RDL

 

3a ½ TGU + TGU x 3e/s

3b Ring hamstring Curls

 

Cond: 20-16-12-8-4

Plate GTOH

Squat

Jump Lunge

Ring Row/Chin (1/2 reps)

 

Fri:

1a Deadlift 3/6/9/12

1b Banded KB Swings 4 x 12

 

2a Farmers carry 1 x 200m

2b Hollow hold 2 x 40s

 

3a Landmine 3 x 8 r/l

3b Ring Flutters 3 x 16

 

Cond: Hill repeats x 4

30/40/50s rest after hill 1/2/3

 

 

 

 

 

 

 

 

Week 1 Cycle 31

The start of a brand new program brings with it some new rep schemes and exercises.

 

For most major lifts we will be implementing a 3/6/9/12 rep protocol whereby you slightly decrease the weight as the reps increase allowing us to get a heavy lift in along with some increased volume. The exception being the bench press, where we will be starting with a 20rep bench at approx 60-70% of your 5RM and trying to add 2.5kg/week. We have previously done this with back squat with great results so hoping for something similar.

 

After the introduction of the overhead squat (OHS) in the last cycle it will be included as an option one day per week where people can choose between the OHS or the front squat (FS). Whichever option you choose you will also implement in the BB complex that will also be present on that day.

 

The push press/BB reverse lunge and BB split squats are back along with the introduction of the Nordic and reverse Nordic hamstring curls.

 

Core training throughout with it being the sole focus after the deadlift and as always conditioning will vary in length and type from day to day.

 

Mon:

1a Back Squats 3/6/9/12

1b Weighted Plank 3 x 30s

 

2a Banded jammer Press 3 x 8 r/l

2b Pull up 3 x 5

 

3b Nordic curls 2 x 5 (increasing in volume from week to week)

3b Reverse Nordics 2 x 5

 

Cond: 7 mins AMRAP

S/A Squat Clean + Press x 5 r/l

Burpee x 5

Sit up x 10

 

Tues:

20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a Bench 3 x 5

1b Chins 3 x 3/6/9 if you can start weighted or max if unweighted

2a BB Split Squats 3 x 8e/s

2b SA KB Rows 3 x 8e/s

 

Cond:

1 Hill run

20 KB Pushups

20 Situps

 

1 Hill Run

20 KB Front Squats

20 Russian Twists

 

1 Hill Run

20 KB Pulls

20 Spiderman Planks

 

Wed:

1a Deadlift 3/6/9/12

1b Banded KB Swings 4 x 12

 

2a Farmers carry 2 x 200m

2b Hollow hold 2 x 40s

 

3a Landmine 3 x 8 r/l

3b Ring Flutters 3 x 16

 

Cond: Hill repeats x 4 (30s) rest

 

Thurs:

1a BB Squat Jumps 3 x 5

1b BB Reverse Lunge 3 x 5 r/l

2a Push Press 3/6/9/12

2b Pallof twist 3 x 12 r/l

2c Ring body saw 3 x 10

 

Cond:

5mins of:

3/4 rounds

5 Chins/Ring Rows

10 Pushups

15 Squats

Finish remaining time in as many reps as possible of wallballs

 

2 mins rest

 

5mins of:

3/4 rounds

5 Burpees

10 Lunges

15 Swings

Finish remaining time in as many reps as possible of slams

 

Fri:

1a OHS/FS – every 2 mins for 8mins x 3-5 reps

 

2a BB Complex: 4 Rounds

6 Hang Clean

6 Push Press

6 Front Squat / OHS

6 BO Row

6 RDL

 

3a ½ TGU + TGU x 3e/s

3b Ring hamstring Curls

 

Cond: 20-16-12-8-4

Plate GTOH

Squat

Jump Lunge

Ring Row/Chin (1/2 reps)

 

 

 

 

 

 

 

Test week Pre Cycle 31

 

Tues

1a Back Squat 3RM

 

2a Chins 3RM

 

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: Partner Session – 10mins

3 KB Man Makers

10 Wallballs

 

Wednesday

Test: 4 hills from gym for time

 

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: 90s rounds

8 Ring Rows/4 Chins

8 burpee

Increase reps by 2 per round (1 for chins) until you can’t finish in the 90s time period

 

Thursday

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: 10mins Ascending ladder - start at 3reps

Hand Release Pushups

Slams

Sit Ups

Jump Squats

 

Friday

 

1a TGU 1RM

2a Front Squat 3RM

3a Pushups in 60s

3b Chins in 60s

 

 

Circuit: 2 Rounds, 45s/15s

Ring Plank

Ropes

TGU – change arm per round

Jump Lunges

Ring Mountain Climbers