Week 4 Cycle 28

For the following 6 weeks we will be utilizing accommodating resistance as a new training strategy. Essentially this is using special means to accommodate resistance throughout the entire range of motion rather than a specific point. Because of some joint angles and the velocity of movement, the force of the movement is less at certain joint angles.

In practical terms for us, bands can train you to break through certain sticking points during a lift.

There will be a double conditioning piece one day per week with a longer 15min piece also once per week.

BB Complexes are back, the strategy for this will be that in the first session you do it, you start at 5 reps per exercise and at every subsequent session you add one rep per exercise.

Our new benches will be getting their maiden voyage throughout this cycle too which will add nice new variety to our training.

Mon

BB Complex – 5 rounds

5 BB RDL

5 BO Row

5 Push Press

5 Front Squat

5 BW Jump Squats

5 Burpees

• Each week you do this you plus 1 rep on to each exercise.

Cond: 3 rounds 30/30 alternated plank/wall sit during “rest

Slam

Swing

Burpee

Cond:8mins

Hanging knee raises x 10

KB Clean + Press x 8 r/l

Ring Row/Chin x 8/5

Tuesday

1a SL Hip Thrusts 3 x 10e/s

1b RFESS 3 x 8e/s

1c Feet elevated Side Bends 3 x 12e/s

2a Bench Press 3 x 6/4/2

2b SA KB Row 3 x 10e/s

2c Band Pullaparts 3 x 10 -3s pause

Cond: 8 min

TGU x 2 r/l

Wallball x 15

Sit up x 15

Wed

1a Band Resisted Deadlift 4 x 5

1b Hanging Leg Raises 4 x 10 + 10s hold

2a Push Press 3 x 5/3/2

2b KB Swing 3 x 15

Cond: 8mins - Partner

KB Man-makers 1-2-3-4....

Thursday

1a KB Incline Chest Press 3 x 15-12-10

1b Chins 3 x 5 +1 x max – max effort BW set on bar or on rings if using bands for chins

2a FR Pause walking lunge 3 x 20

2b Tempo Ring Jacknife 3 x 10

Circuit: 45/15

Ring Plank

Row

Inchworms

Squat Jumps

Vsits

Ball Pick & Toss

KB PuPus

Mountain Climbers

Friday

1a Back Squat 3 x 5 - 1.5reps

1b Hollow Rocks 3 x 30s

2a Pullup 3 x 5 + 10s hold over bar

2b Half Kneeling Banded Jammer Press 3 x 8e/s

2c Half kneeling Landmine 3 x 8e/s

Cond: 8mins Ascending ladder

Hand Release Pushups

Wallballs

Ring Rows

Jump Lunge