Week 1
One of the main features of this new 6 week training cycle is the re-introduction of a progressively loaded 20 rep back squat routine. This will be programmed in at the start of the session 3 times per week (mon,wed,fri). If members are not in on any of those days , there will be an option to complete it on Tuesdays and Thursdays instead of the programmed core piece. The reason being, that we would like to get people consistently doing this programme as it has previously shown great improvements in strength, size and muscular endurance.
Before completing your 1 set of 20 reps we will have members build to a reasonably heavy 2 rep squat. (something that you could possibly do for 5 reps). Starting your first 20 rep squat at around .50-60% 1 RM.
Certain exercises like the Push Press and Deadlift will follow a rep scheme of 5/3/1 with a fourth drop set back to 5. Some exercises such as the Incline Bench / Chins etc will be follolwing a 5/10/20 rep scheme. Common sense on regressing this when needed will have to be used when performing the higher rep sets but the coaches will individually prescribe within the sessions.
As always , good bang for buck core strength and stability exercises are implemented incuding banded (anti) rotation work, heavily weighted planks etc.
Conditioning work can vary in duration and therefore energy system demand.
Enjoy!
Monday
Build to heavy double X 1
20 Rep back Squat starting @ 50-60% 1 rm
A1. Push Press x 5/3/1/5
A2. Box Jump 3 x 4
B1. Landmine 3 x 10 r/l
B2. Ladmine s/l RDL 3 x 8 r/l
B3. Jammer Press 3 x 10 r/l
Cond: 3 rounds 25/15
Circuit:
Ring Row
Ring Push up
Slam
Wallball
Tuesday
Squat routine – if missed previous day
Otherwise:
Core:
Partner Rot/Anti banded pulls 3 x 10 r/l
Partner Plank Pulls 3 x 10 r/l
Hanging Legs/Knees 3 x 10
B1. Strict Press x 5/10/20
B2. BB BO Row x 5/10/20
Cond: 14 min:
6 min AMRAP
Swing x 20
(Jump) Lunge x 20
Elbow-Hand plank x 10
Rest 2 mins
6 min AMRAP
Sit Up x 20
Squat x 20
Slam x 10
Wednesday
Build to heavy double X 1
20 Rep back Squat starting @ 50-60% 1 rm
A1. Deadlift x 5/3/1/5
A2. BU KB Press 3 x 6 r/l
A3. Core S/A Row 3 x 8 r/l
B. 10/8/6/4/2/4/6/8/10
Push up
Ring Row (Chin 1/2 reps)
Sit up
Burpee (1/2 reps)
Thursday
Squat routine – if missed previous day
Otherwise:
Core:
Weighted Plank 2 x 30s
Heavy KB Hold 2 x 60s
Ring Flutters 2 x 16
B1. Incline Bench 3 x 5/10/20
B2. Chins 3 x 5/10/20 (regress as needed)
Cond: 15 min:
20/10 x 4 min
KB Clean + Press
Rest 1 min
20/10 x 4 min
(Squat) Jump - Alt
Rest 1 min
20/10 x 4 min
(Jump) Lunge - Alt
Friday
Build to heavy double X 1
20 Rep back Squat starting @ 50-60% 1 rm
A1. (Weighted) Push up 3 x 10, 1 x max
A2. Pull Up 3 x 5/10/20 (regress as needed)
B1. BB RFESS 3 x 6 (3 tempo/Pause, 3normal)
B2. F/E side Plank 3 x 30s r/l
B3. Hollow Hold 3 x 30s
Cond: 30/30 x 8
Alt Burpees/ Slam Balls
Saturday
Squat routine – if missed previous day
Off the Cuff
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