Week 4 of 6 week training cycle where our strength work will be following a linear progression. In other words, reps will be staying at 5/8 for the duration of the 6 weeks and you will be trying to add a little bit of weight every week where possible. Myself and Colin will decide whether you will be doing the 5/8 reps depending on your level, training history and goals.
This will be in conjunction with still trying to keep on top of the progressions a lot of people have made in their bodyweight/gymnastic training and overall movement.
We will also be programming longer conditioning workouts on the Tues & Thurs classes along with trying to get outdoors as much as possible on Fridays especially (prowler/sleds/sprints etc).
Mon
S&C
A1 Back squat 4 x 5/8
A2 KB Good Morning 4 x 5
A3 Plate Around the Worlds 4 x 8
B1 Push Press Press 3 x 5/8
B2 Ring Rows 3 x max/15
Cond: 10min AMRAP
20 Skips
2 Pushups
2 Lunges
2 KB Swings
20 Skips
4 Pushups
4 Lunges
4 KB Swings
Tuesday
S&C
A1 Floor Press 4 x 5/8
A2 KB Row 4 x 5/8
A3 SA KB Swing 4 x 8 r/l
B1 Ring Plank Feet Elevated 2 x 45-60s
B2 Glute Bridge 2 x 12
Cond:
5 Rounds
5 Chins/Ring rows
10 Pushups
15 Situps
20 Squats
200m run
10 Plate GTOH after every run
Wed
S&C
A1 BB Step Ups 4 x 5/8
A2 Box Jump 4 x 5
Bodyweight circuit:
B1 Dips/Ring Pushups 2 x 8
B3 Ring Body Saws 3 x 10
B3 L-Sits 2 x 20-30s
B4 Slams 2 x 8
Cond: 5 Rounds
5 KB Clean & Press right
8 Wallballs
5 KB Clean & Press left
8 Wallballs
10 Hanging Knee Raises
Thursday
S&C
A1 Pullup 4 x 5/8
A2 KB Chest Press 4 x 5/8
A3 Pistols 4 x 5
B1 Landmines 2 x 20
Cond: Partner Workout
3 rounds
50 box jumps (You go I go)
10 in unison burpees
50 kb swings (25 each)
10 Twist Throws r /l
Fri
S&C
A1 Deadlift 4 x 5/8
A2 Inchworm + Press 4 x 6
A3 Farmers hold 4 x 30s
B1 Pause Front Squats 3 x 5/8
Cond:
Shuttle runs – 30s on / 45s off x 6
Sat
S&C
Missed lift
Conditioning
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