Week 3:
In this new cycle we see many of the big lifts following a rep scheme of 2 reps EMOM for 10 mins. We will continue to work on exercises from the last cycle such as the high hang power clean while also re-introducing exercises such as the RFESS and Strict Press.
Rep ranges for some exercises may start high but will vary as the weeks progress. As alway, a good mix of bi-lateral and uni-lateral exercises will be performed along with core stability and strength work.
Have a look and set some goals!
Monday
A. Deadlift 2 every 60s x 10 mins (approx 85% 3 RM)
B1. RFESS 3 x 6 r/l
B2. BB Strict Press 3 x 6
Cond: 30/15 X 6 mins
Wallball
Deadbug
Rest 60s
5 mins
20/20 Burpees
Tuesday
A1. OHS/FS 3 x 5 – 3s lower
A2. Side Plank 3 x 30s r/l
A3. S/L hip thrust 3 x 10 r/l
B1. KB Chest Press 3 x 10 r/l alternating
B2. Chins 3 x 5 (drop set after last set to suit)
Cond: 90s / 2:30 / 3:30 AMRAP with 30s in between
KB Swing x 10
Jump Lunge x 10
Push up x 10 (or to suit)
Wednesday
A1. High Hang Power Clean 3 x 5
A2. Box Jump 3 x 5
A3. Inchworm + push up (2) 3 x 5
B1. Rev Toe Step down to F/E reverse lunge 2 x 6 r/l
B2. Weighted Plank 2 x 30s
C1. S/A KB Carry 2 x 3l r/l
C2. Ring Body Saw 2 x 8
C3. Ring Jacknife 2 x 8
Cond:
8min
Partner Man-makers 1 min on/off (partner wallsits/planks 30s/30s)
Rest 60s
30/15 X 5 mins
Slams
Mountain Climbers
Thursday
A. Back Squat 2 every 60s for 10min (approx 85% 3 RM)
B1. Push Press 4/3/2
B2. TGU 3/2/1
B3. Pull Up 3 x 5
Cond: 10 mins ascending – start at 3
Push up
Chin/Ring Row
KB Swing
Jump Lunge r/l
Burpee
Sit up
Friday
A. Bench 2 every 60s x 10 min (approx 90% 3RM)
B1.KB RDL 3 x 8 -3s lower
B2.Ring flutters 3 x 16
B3.1/2 Kneeling plate chop 3 x 10e/s
Cond: 3 rounds 45/15,40/20, 35/25
Ropes
Wallball
Slams
Jump Lunge
Ring Row
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