Week 6 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.




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: 10mins

Hand Release Pushups


Ring Rows

Jump Lunge


Start at 5 reps, ascending reps to 10 and then descending reps back down to 5



BB Complex – 5 rounds


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, 30s on/off

Slam - plank during rest

Swing – wallsit during rest

Ring Mountain Climbers - rest


Cond: 8mins

Hanging knee raises x 10

KB Clean + Press x 5e/s

Ring Row/Chin x 8/5




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: 10mins - Partner

KB Man-makers 1-2-3-4-4-3-2-1-1-1…..



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 10

Sit up x 10




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 + normal lunge 3 x 10+10

2b Tempo Ring Jacknife 3 x 10


Circuit: 50/10 round 1, 40/20 round 2

Ring Plank




Squat Jumps


Ball Pick & Toss

Mountain Climbers