Week 1 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 BB Complex: 5 reps of each every 2:30 for 10mins
RDL
BO Row
Push Press
Reverse Lunge
Jump Squat
2a Floor Press 3 x 8 – 3s pause 1 x max same weight
2b Chins 3 x 5
Cond: As Many Rounds as possible in 10mins
20 Lunges
10 Burpees
20 KB Swing
10 Elbow to Hand Plank
Tuesday
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: 90s rounds
6 KB Thrusters (3 right + 3 left)
6 Situps
6 Hanging Knee raises
Increase reps by 2 per round until you can’t finish in the 90s time period
Wed
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 Alternating leg lowers 3 x 16
3a Pushup Plank 2 x 60s
Cond:3 Rounds
30 Plate OH Lunges
20 Plate GTOH
10 Plate Over Burpees
Thursday
S&C
1a Deadlift 4 x 5
2a Half Kneeling SA OH Press 3 x 10 r/l
2b Plank Rotation 3 x 8 r/l
2c Hollow Hold 3 x 30s
Cond:
Tabata 1 - 4mins
Alternate Squat Jumps & KB Clean & Press
Rest 2 mins
Tabata 2 – 4mins
Alternate Jump Lunges and KB Swing
Fri
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: circuit 50s/10s
Ring Jacknifes
Ring Plank
Ropes
Lunges
- 2mins partner slam balls
Spiderman Plank
Bar Hang
Squat
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