This training cycle we will be continuing to work on total body strength with lifts such as the squat and deadlift. Rep schemes for these lifts in particular will start at 5RMs for week 1 and as the weeks progress we will be lowering the reps whilst increasing load. After this 6 weeks we will be testing everyones 1 rep max. 1RM testing will be used only for the squat and deadlift. We will be squatting twice per week and deadlifting once per week.
In addition to this we will be incorporating front squat technique work into our squatting warm up sets in order to improve everyones technical proficiency in this lift. Halting deadlifts (above the knee) will be incorporated into our deadlift warm-up sets with a view to improving proper deadlift technique. Furthermore, on the second squat day we will be utilizing tempo and pause warm-up sets.
On our squat and deadlift days we will be continuing to improve on upper body strength utilizing various overhead, vertical and horizontal pushing and pulling variations. The rep scheme will stay at sets of ten reps for the duration of the cycle, ultimately testing a 5 RM post 6 weeks.
2 days during the week will be more focused on building core strength, working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc.
Olympic weightlifting will be done 2 days per week for those looking to continue progressing with the snatch and clean and jerk.
Finally, big congratulations to all members on completion of the last training cycle. The testing data that we collected showed great improvements in strength, power and endurance. Looking forward to seeing some great results from the oncoming training cycle!
1a BB RDL 3 x 8
1b Plate chop 3 x 10 r/l
2a Ring Pullups 3 x 8
2b S/A OH Carry 3 x 2 l r/l
3a RFESS 3 x 5 r/l – 5 s hold each rep
3b Ring Dips/Ring Pushups 3 x max
Cond: 1 Rounds – 35s on/25s off + 1 Rounds – 40s on/20s off + 1 round 50s on/10s off
1a Back squat 3 x 3
1b S/L Fallouts 3 x 5 r/l
2a Strict Press 3 x 10
2b Band Pullaparts 3 x 15
Cond: 10min AMRAP
10 KB PushPulls
5 KB thrusters
1a Partner Plank Pulls 3 x 8 r/l
1b Russian twist & press 3 x 8
1c Nordic Hamstring Curls 3 x 8
2a Front Racked KB Step Ups 3 x 6 r/l
2b Eccentric pushups 3 x 10-3s lower
3a Max rep bicep curls
3b Max rep Skullcrushers
Cond: Partner Workout
100/150 Wall balls
- Partner planks while other partner works.
- Only do wallballs while other person planks.
- Every break in wallballs or plank = 1 burpee.
Power Snatch + Snatch Push press + OHS 5 x 3 + 3 + 3
1a Deadlift 3 x 3
1b KB Deadbugs w/ lowers 3 x 20
2a BB Bent Over Row 3 x 10
2b Standing Alt KB Press 3 x 10 r/l
Single arm KB Clean & press
Hanging Knee Raises
Single arm KB Clean & press
Clean & Jerk – 5 x 2
Deadlift – 5RM
1a Squat 3 x 3
1b Chins 3 x max
2aFloor Press 4 x 10
3a Weighted Plank 2 x 45s
5 Chins/Ring Rows
Finish remaining time in as many reps as possible of wallballs