Adam-083 1367742/Colin-(085) 142 2906 dtfitnessandperformance@gmail.com
News See our News
23JunNo Comments
Workouts 25th June - 30th June
admin June 23, 2018 No Comments

Workouts 25th June – 30th June

Cycle 31 Week 3

The start of a brand new program brings with it some new rep schemes and exercises.

 

For most major lifts we will be implementing a 3/6/9/12 rep protocol whereby you slightly decrease the weight as the reps increase allowing us to get a heavy lift in along with some increased volume. The exception being the bench press, where we will be starting with a 20rep bench at approx 60-70% of your 5RM and trying to add 2.5kg/week. We have previously done this with back squat with great results so hoping for something similar.

 

After the introduction of the overhead squat (OHS) in the last cycle it will be included as an option one day per week where people can choose between the OHS or the front squat (FS). Whichever option you choose you will also implement in the BB complex that will also be present on that day.

 

The push press/BB reverse lunge and BB split squats are back along with the introduction of the Nordic and reverse Nordic hamstring curls.

 

Core training throughout with it being the sole focus after the deadlift and as always conditioning will vary in length and type from day to day.

 

Mon:

1a Back Squats 3/6/9/12

1b Weighted Plank 3 x 30s

 

2a Jammer Push Press 3 x 8 r/l

2b Pull up 3 x 5

 

3b Nordic curls 2 x 5 (increasing in volume from week to week)

3b Reverse Nordics 2 x 5

 

Cond: 4 mins – Partner

Slam x 8

Wallball x 8

-          Straight into

3 mins: Individual

KB C+P x 8

Chin/Row x 5/8

 

Tues:

20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a Bench 3 x 5

1b Chins 3 x 3/6/9 if you can start weighted or max if unweighted

2a BB Split Squats 3 x 8e/s

2b SA KB Rows 3 x 8e/s

 

Cond:

1 Hill run

20 KB Pushups

20 Situps

 

1 Hill Run

20 KB Front Squats

20 Russian Twists

 

1 Hill Run

20 KB Pulls

20 Spiderman Planks

 

Wed:

20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a BB Squat Jumps 3 x 5

1b BB Reverse Lunge 3 x 5 r/l

2a Push Press 3/6/9/12

2b Pallof Twist 2 x 10 r/l

2c Plate Crunch 2 x 15

 

Cond: 5mins:

3 rounds:

5 Chins/Ring Rows

10 Pushups

15 Squats

Rest until min 4 and then finish remaining time in as many reps as possible of wallballs.

 

2 mins rest

 

5mins:

3 rounds:

5 Burpees

10 Lunges

15 Swings

Rest until min 4 and then finish remaining time in as many reps as possible of wallballs.

 

Thurs:

1a Deadlift 3/6/9/12

1b Banded KB Swings 4 x 12

 

2a Hollow hold 2 x 40s

2b Farmers carry 1 x 200m

 

3a Landmine 3 x 8 r/l

3b Ring Flutters 3 x 16

 

Cond: Hill repeats x 4

Hill 1 – rest 30s

Hills 2&3 together – 30s rest after

Hill 4

 

Fri:

1a OHS/FS – every 2 mins for 8mins x 3-5 reps

 

2a BB Complex: 4 Rounds

6 Hang Clean

6 Push Press

6 Front Squat / OHS

6 BO Row

6 RDL

 

3a ½ TGU + TGU 3 x 3e/s

3b Ring hamstring Curls 3 x 10

 

Cond: 20-16-12-8-4

Plate GTOH

Squat

Jump Lunge

Ring Row/Chin (1/2 reps)