Week 4 - Cycle 15
For the following 6 weeks we are going to be trying to further develop our strength levels by implementing a rep scheme of 3/3/3 @90% 3RM + drop set of 10 for all main lifts. This will hopefully result in everyone improving the 3RM scores achieved during the test week just gone.
2 days during the week will be more focused on building upper body strength by utilizing a 10min upper body circuit. We will be keeping these upper body circuits the same over the 6 weeks, meaning you will be able to gauge strength improvements by the number of rounds and reps you are able to complete.
We will also be including 2 days with longer conditioning pieces along with running hills at least once a week to help improve people’s cardiovascular fitness
As always we will be working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc throughout our programming.
Tues
S&C
1a Squat 3 x 3 @90% 3RM + drop set of 10
1b SL RDL 3 x 8
Upper Body Circuit – 10mins:
Pushups x 10
Ring Rows x 10
Bicep curls x 10
SA Split Stance OH Press x 10 r/l
Band Pullaparts x 10
Cond:
Start with 15 Burpee
6 Rounds:
5 Pushups
10 KB Swings
15 Squats
Finish with 15 Burpees
Wed
S&C
1a Floor Press 3 x 3 @90% 3RM + drop set of 10
1b Chins 3 x 5
2a Partner Twist Throws 3 x 10 r/l
2b Deadbugs 3 x 20
Cond: 3 Rounds
1 Hill Run
10 Plate GTOH
10 Pushups
5 Chins/10 Ring Rows
Thursday
S&C
1a Deadlift 3 x 3 @90% 3RM + drop set of 10
1b KB Swing 3 x 15
Upper Body Circuit – 10mins:
Ring Chest Flys x 10
BO Row x 10
Banded Front Raises x 10
SA KB Row x 10 r/l
Cond: 3 Rounds 10-10-10
SA KB Hugh Pulls r/l
SA KB Thrusters r/l
Squat Jumps
Sit Ups
Fri
S&C
1a Strict Press 3 x 3 @90% 3RM + drop set of 10
1b KB Bent Over Rows 3 x 8
2a Weighted Planks 3 x 30s
2b SA KB Hold 3 x 30s r/l
Cond: Cycle through 5 Rounds – R1=40s on/20s off, R2=30s on/30s off, R3=20s on/40s off, R4=40s on/20s off, R5=20s on/40s off
Slam Ball
Bear Crawls
Jump Squats
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