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Workouts 12th - 17th Sept
admin September 11, 2016 No Comments

Workouts 12th – 17th Sept

Cycle 18 Week 2


With testing completed following cycle 17, it is now the beginning of a brand new cycle.


We will be continuing to implement the compound lifts such as the squat and deadlift every week along with some single leg work such as the rear foot elevated split squat. Both bilateral and unilateral upperbody work will also be incorporated.


The Turkish Get-up will remain in the programme as well as improving on general core strength and stability.


As usual, appropriate activation/mobilisation techniques will be used in all warm ups as well as rehab/prehab strategies.




i: 3 rounds

Wallball x 8

Slams x 8

Ring Row x 8


A1. RFESS 3 x 8 r/l

A2. Ring Flys 3 x 10

A3. Rev Crunch + Hollow Hold 3 x 5+20s


B1. Split Stance KB Press 3 x 10 r/l

B2. Tempo Chins 3 x 6


Cond: Odd & Evens 10mins

Even – 10 KB Push Press & finish time in plank

Odd – 10 Burpees




A1. Strict Press + Push Press 4 x 5+5

A2. KB BO Rows 4 x 10


B1. KB RDL 2/3 x 10

B2. Pallof twist 2/3 x 12 r/l

B3. Russian twist 2/3 x 20


Cond: 20s on/10s off x

Ball Slams x 6

Squat x 6

KB Swing x 6

Hanging Knee Raises x 6




i: 3 rounds

Plank rot x 6 r/l

Deadbug x 16

KB Swing x 20

Groin Squeeze x 10


A1. Squat (every 2 mins for 10 mins) x 4


B1. TGU (1/2 + Full) 3 x 2 r/l


Cond: 45/15


Goblet squat

Plank walkout




Goblet rev lunge

Ball pick + toss

Plate crunch

KB Push Press

Ring row

Ring mountain climber




A1. BB Rev Lunge 3 x 10

A2. Squat Jump 3 x 5

A3. Hanging knee raises 3 x 5 r/l


B1. KB SA Row 3 x 10 r/l

B2. KB Press 3 x 10


Cond: Hill Runs

6 Hill Runs alternating between short & long.

Short = footpath to westgate business park sign. Long = in front of house past pub




A1. Deadlift (every 2 mins for 10 mins) x 4


B1. Dips/ Push ups 3 x max

B2. Pull ups 3 x max


C1. Weighted Plank x 60/45/30s


Cond: 10min AMRAP

20 Squats

15 KB swing
10 Knee to Elbow Crunch
5 Burpees