Week 3 Cycle 28

For the following 6 weeks we will be utilizing accommodating resistance as a new training strategy. Essentially this is using special means to accommodate resistance throughout the entire range of motion rather than a specific point. Because of some joint angles and the velocity of movement, the force of the movement is less at certain joint angles.

In practical terms for us, bands can train you to break through certain sticking points during a lift.


There will be a double conditioning piece one day per week with a longer 15min piece also once per week.


BB Complexes are back, the strategy for this will be that in the first session you do it, you start at 5 reps per exercise and at every subsequent session you add one rep per exercise.


Our new benches will be getting their maiden voyage throughout this cycle too which will add nice new variety to our training.



1a Band Resisted RDL 4 x 8

1b Hollow Rocks + Hollow Hold 3 x 20+20s


2a Push Press 3 x 5/3/2

2b KB Swing 3 x 15


Cond: 3 Rounds:
30 Wallballs

- 2 burpees every 10 wallballs
10 Kettlebell Swings

10 Situps



1a KB Incline SA Chest Press 3 x 10e/s

1b Chins 3 x 5 +1 x max – max effort BW set on bar or on rings if using bands for chins


2a Pause KB Walking Lunge 3 x 20

2b Tempo Ring Jacknife 3 x 10


Cond: 15 mins


8 min: 45/15

Ring Plank



Squat Jumps


Ball Pick & Toss

Bar Hang

Mountain Climbers


rest 2 mins

5 min - Partner

Slams x 20 each

Partner planks while other person is performing slams.



1a Back Squat 3 x 5 - 1.5reps

1b Hanging Leg Raises 3 x 15


2a Pullup 3 x 5 + 10s hold over bar

2b Tall Kneeling Banded Jammer Press 3 x 8e/s

2c Tall Kneeling Landmine 3 x 8e/s


Cond: 9mins - Partner

5 burpees

3 KB Man Makers – Reverse lunge instead of squat

-          60s slams from min 4-5.



BB Complex – 5 rounds


5 BO Row

5 Push Press

5 Front Squat

5 BW Jump Squats

5 Burpees

-          Each week you do this you plus 1 rep on to each exercise.


Cond: 4 x 90s rounds 60 s rest

15 Swings


10 Hanging Knee Raises


Cond: 8mins Ascending ladder

Hand Release Pushups


Ring Rows

Jump Lunge




1a SL Hip Thrusts 3 x 10e/s

1b Band Resisted RFESS 3 x 5e/s

1c Feet elevated Side Bends 3 x 10e/s


2a Bench Press 3 x 10-8-6

2b SA KB Row 3 x 10e/s

2c Band Pullaparts 3 x 10 -1s pause



Round 1 - 4mins: start at 5 reps and increase by 1 rep per min

KB Swings


Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min