Week 4 Cycle 19
This new cycle we will be re-incorporating a few exercises that have been left out of training cycles for a while namely being weighted chest pressing exercises along with barbell complexes.
We will also be implementing a lot of pause work into the program to help improve people’s starting strength which should hopefully keep people making steady progress in terms of their strength levels in all the big lifts. Combined with this will be some max effort reps which will challenge people to maintain good lifting technique when fatigue is accumulates and will add another stimulus to the muscles so they adapt stronger.
Training days will change week to week also so those that are on 2 set training days per week will see greater variation.
Oh and ARMS ARE BACK!!!!!!!!!
Mon
S&C
1a Pause Back Squat 3 x 5 – 3s pause 1 x max with same weight as pause reps
2a Push Press 2/8/6
2b SL RDL 3 x 8 r/l
Cond:10min time cap
40 Burpees
40 Situps
40 Ring Rows/15 Chins
40 Lunges
40 Hanging Knee Raises
Tuesday
S&C
1a KB Thrusters 4 x 8
1b Ring Rollouts 3 x 8
2a TGU 3 x 1
2b Pullups 3 x max
3a Bicep Curls 3 x 10
3b Skullcrushers 3 x 10
Cond:
Round 1 - 4mins: start at 5 reps and increase by 1 rep per min
KB Swings
Jump Lunges
Rest 2 mins
Round 2 – 4mins: start at 5 reps and increase by 1 rep per min
Wallballs
Situps
Wed
S&C
1a Deadlift 4 x 5
2a S/S S/A OH KB Press 3 x 10 r/l
2b Deadbug 3 x 20
2c Russian Twist 3 x 20
Cond: 20s on/10s off – 6 rounds of each before moving on
Wallballs
Plate GTOH
Bear Crawl
Thursday
S&C
1a Bent Over Row 3 x 12
1b Ring Dips/Pushup 3 x 8
2a RFESS Front Racked 3 x 5 – 3s pause
2b Ring Body Saw (hands) 3 x 8
3a Pushup Plank 2 x 60s
Cond: 4 rounds 30/30
KB Thruster
Burpee
Fri
S&C
1a BB Complex: 5 reps of each every 2:30 for 10mins
RDL
BO Row
Push Press
Reverse Lunge
Jump Squat
2a SA KB Chest Press 3 x 8 – 3s pause 1 x max same weight
2b Chins 3 x 5
Cond: circuit 50s/10s
Ring Mountain Climbers
Ring Plank
Ropes
Plate GTOH
- 2mins partner slam balls
Elbow-hand Plank
Bar Hang
Squat Jumps
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