Week2:
For this new 6 week cycle we will be incorporating eccentric focused work along with pause work for all the major lifts. These are being implemented with the view of breaking through some strength plateaus as well as adding a bit of variety to all the major lifts.
Also, we will be continuing to progress the clean using the power clean version of the lift from the floor. We will also dedicate some time to the hang snatch which may be a new movement to some people but we're sure many of you will learn to love.
Mon
S&C
1a Eccentric Tempo Strict Press 3 x 5 -5s lower
1b Chins 3 x Max
2a BB Step-ups 3 x 6 r/l
2b Ring Dips 3 x 8
3a KB Swing 3 x 15
3b SA Suitcase Hold 3 x 30s r/l
Cond: 9mins. 20s on/10s off cycling through one exercise to another.
Box Jumps
Pushups
Plate GTOH
Tuesday
S&C
Hang Snatch - build to 3RM
1a Eccentric Tempo Squats 3 x 5 -5s lower @~70-75% 1RM
1b Ring Chest Flys 3 x 10
2a Plate SL RDL 2/3 x 6 r/l
2b Hollow Hold 2/3 x 30s
2c SA KB Sit-up 2/3 x 8r/l
Circuit: 2 Rounds R1=40/20, R2=50/10
Ring Mountain Climbers
Ropes
Plank Walkout
Slams
Ladder walk
Wed
S&C
A1. Ecc SA KB Row 3 x 10 r/l
A2. Ecc Floor Press 3 x 8
B1. Jammer Rev. Lunge to Press 3 x 6 r/l
B2. Plank rotations 3 x 8 r/l
Long Cond: 10-9-8-7-6-5-4-3-2-1 (partner)
KB Swings
Wallballs
+ 4 burpees after each round
One person does KB swing, other does wallballs, switch and then both do burpees together.
Thurs
S&C
Power Clean – build to 3RM
1a Eccentric Tempo Deadlifts 3 x 5 -3s lower @~70-75% 1RM
1b Ring Body Saw (on hands) 3 x 10
1c Hanging knee raises 3 x 10
2a 21's x 3 sets
2b Weighted Push ups 3 x 10
Cond:
30 Wallballs
3Rounds:
10 KB Swing
20 Jump Lunges
5 Chins/8 Rows
30 Wallballs
Fri
S&C
A1. RFESS 3 x 8 r/l
A2. Box Jump 3 x 5
B1. Push Press 3 x 5
B2. Banded 1/4 squats (3 sec Pause at bottom) 3 x 10
B3. Floor Wipers 3 x 6 r/l
Cond: 10min AMRAP
10 KB Clean & Press right
10 Squat Jumps
10 KB Clean & Press left
10 Situps
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