Week 5 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 RDL 4 x 8
A3 Side plank & press 4 x 6 r/l
B1 Strict Press 3 x 5/8
B2 Rope pull to stand 3 x 6
Cond:
10-1 or 10mins
Burpees
KB Clean & Jerk r/l
Ring Rows/Chins
Tuesday
S&C
A1 Floor Press 4 x 5/8
A2 Chin 4 x max/5
A3 Double KB Swing 4 x 10
B1 Leg raises into wipers 3 x 15/10 r/l
Cond: 15min AMRAP
Partner A:
500m run
Partner B: Rounds of below until partner returns
10 Pushups
10 Jump Lunges
10 Slams
Wed
S&C
A1 Split Squats 4 x 5/8
A2 Split stance jammer press 4 x 8 r/l
Bodyweight circuit:
B1 Inchworm + press 3 x 6
B2 Ring assisted pistol 3 x 6 r/l
B3 Handstand hold/ ring plank 3 x 30s
B4 Rotating slams 3 x 5 r/l
Cond:
3min AMRAP
4 KB Thrusters
8 Situps
Bear Crawl to Wall
8 Wallballs
Bear Crawl Back to KBs
2min Rest
2min AMRAP
1Min Rest
1min AMRAP
30s Rest
30S AMRAP
Thursday
S&C
A1 Pullup 4 x 5/8
A2 Push ups 4 x 10
A3 KB get ups 4 x 5 r/l
B1 Rope twist 2 x 20
B2 Spidey Plank 2 x 10
Cond:
Circuit
Ropes
MB Pick and toss
Ladder Walk
KB Get Ups
Jacknife
Ring Plank
Fri
S&C
A1 Deadlift 4 x 5/8
A2 Ring fly to curls to tri extensions 4 x 8/8/8
B1 Pause Front Squats 3 x 5/8
Cond: sled/sprint/prowler
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