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Workouts 26th Sept - 1st Oct
admin September 25, 2016 No Comments

Workouts 26th Sept – 1st Oct

Cycle 18 Week 4

 

With testing completed following cycle 17, it is now the beginning of a brand new cycle.

 

We will be continuing to implement the compound lifts such as the squat and deadlift every week along with some single leg work such as the rear foot elevated split squat. Both bilateral and unilateral upperbody work will also be incorporated.

 

The Turkish Get-up will remain in the programme as well as improving on general core strength and stability.

 

As usual, appropriate activation/mobilisation techniques will be used in all warm ups as well as rehab/prehab strategies.

 

Monday

 

i: 3 rounds

Wallball x 8

Slams x 8

Ring Row x 8

 

A1. RFESS 3 x 8 r/l

A2. Ring Flys 3 x 10

A3. Rev Crunch + Hollow Hold 3 x 5+20s

 

B1. Half Kneeling Jammer Press 3 x 10 r/l

B2. Pause Chins 3 x 6

 

Cond: Every min for 9 Rounds

5 Burpees

10 Pushups

10 squats

 

Plank for duration of min 5.

 

Tuesday

 

A1. Strict Press + Push Press 4 x 5+5

A2. Tempo Ring Row 4 x 8

 

B1. KB RDL 3 x 8

B2. Landmine 3 x 20

B3. S/A KB Hold 3 x 30s

 

Cond: Hill Runs

2 x Long to house entrance

4 x short hills

1 x green gate

 

Wednesday

 

i: 3 rounds

Plank rot x 6 r/l

Deadbug x 16

KB Swing x 20

Groin Squeeze x 10

 

A1. Squat (every 2 mins for 10 mins) x 4

 

B1. TGU (1/2 + Full) 3 x 2 r/l

 

Cond: 45/15

Ropes

Goblet squat

Plank walkout

Twist

Burpee

Hang

Goblet rev lunge

Ball pick + toss

Plate crunch

KB Push Press

Ring row

Ring mountain climber

 

Thursday

 

A1. BB Rev Lunge 3 x 10

A2. Squat Jump 3 x 5

A3. Hanging knee raises 3 x 8

 

B1. BB BO Row 3 x 12

B2. Split Stance SA KB Press 3 x 10 r/l

 

Cond:

1 Hill run buy in

Then 4 Rounds:

10 Plate GTOH

10 Plate OH Lunge

 

20 Burpees buy out

 

 

Friday

 

A1. Deadlift (every 2 mins for 10 mins) x 4

 

B1. Dips/ Push ups 3 x max

B2. Pull ups 3 x max

 

C1. Weighted Plank x 60/45/30s

 

Cond: 5 Rounds for time

 

50 Skips

10 SA KB Thrusters r/l

10 V-Sits

10 Ring Rows/5 Chins