New 6 week training cycle where or 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 Weighted Plank Rotation 4 x 8 r/l
B1 Strict OH Press 3 x 5/8
B2 SA KB Row 3 x 5/8
Cond: 10mins Ascending ladder
Hand Release Pushups
Wallballs
Sit Ups
Jump Lunge
Tuesday
S&C
A1 Floor Press 4 x 5/8
A2 Chins 4 x 5/8
A3 KB Swing 4 x 20
B1 Ring Plank w/feet 2 x 60s
Cond: “You go I go” in teams of 2/3
Round 1: 5 Mins
Starts at 5 +1 rep per minute
Push up
Squat
- REST 3 MINS
Round 2: 5 Mins
Starts at 5, +1 rep per minute
Box jump
Ring Rows
- REST 3 MINS
Round 3: 3 Mins
Starts at 5, +1 rep per minute
Burppes
Wed
S&C
A1 Rear Foot Elevated Splits Squats 4 x 5/8
A2 Jammer press 4 x 8
Bodyweight circuit:
B1 Inchworm w/ press 3 x 6
B2 Hanging Knee Hold 3 x 30s
B3 Ring rollout 3 x 8
B4 Ring Hold 3 x 30s
Cond: KB Complex - start every 2 mins for 10 mins
5 RDL
5 BO Row
5 Push Press
5 Front Squats
5 Jump Squats
5 Burpees
Thursday
S&C
A1 Pullup 4 x 5/8
A2 KB Chest Flys 4 x 8
A3 Pistols 4 x 5
B1 Weighted Russian Twists 2 x 20
Cond:
3 x 5 min AMRAPs
Run 200m and then in remaining time complete the following for rounds:
5 Pushups
10 Swings
15 squats
Rest 2 mins
Fri
S&C
A1 Deadlift 4 x 5/8
A2 Lat Raises 4 x 8
A3 Bicep curls 4 x 8
B1 Box Pause Front Squats 3 x 5/8
Cond:
SLEDS/PROWLER/SPRINTS................................
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