Week 5 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
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 time cap
3 KB Man makers
10 Chin/10 Ring Row
10 Sit Up
3 KB Man makers
9 chins/9 ring rows
9 Sit Ups
And so on........until 3 KB Man makers and 1 chins/ring rows and 1 SitUps
Wed 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
Thursday S&C
Core circuit 1: 2 Rounds
TGU x 3e/s
Pallof Press x 12 e/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, 30s rest. Round 2 = 5 reps, 45s rest, Round 3= 6 reps, 60s rest, Round 5= 5 reps, 45s rest. Round 6= 4 reps
Core Circuit 2:
BB Floor wipers 2 x 10
S/A KB Hold 2 x 45s r/l
BB Rollouts 2 x 10
S/L Glute bridge 2 x 10 r/l
Conditioning 2: 8 mins
6 reps
Burpees
Squat jumps
Jump lunges r/l
Push ups
Ring row
Friday 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
Alternate wallballs and bear crawls
Rest 1min
Alternate Burpees and SitUps
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