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Workouts 4th July - 9th July
admin July 4, 2016 No Comments

Workouts 4th July – 9th July

Week 6

 

This new 6 week cycle we are going to re-incorporate the turkish get up, increase single leg work and work on improving the power clean.

 

We will introduce a 20 RM back squat programme in which members will try to increase the weight of their 20 rep back squat by performing 2 sessions each week, for one single set, and increase the weight by 2.5 kg each session.

 

For one session of the week we will be doing 2 higher intensity pieces with the following day being more strength focused. One day will be focused towards improving Kettlebell work.

 

As always, re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.

 

Monday

 

i Turkish Get Up 3 x 2 r/l

 

A1. BB Reverse Lunge 3 x 6

A2. Chins 3 x 6 plus 10sec lower on last rep

 

B1. BB BO Row 3 x 10

B2. Ring Dips/ Tempo push ups + max hold 3 x 10

 

Cond:

1 Hill run

3 rounds: 5 Pullups/Ring Rows – 10pushups – 15 squats

1 Hill run

3 rounds: 5 Pullups/Ring Rows – 10pushups – 15 squats

1 Hill run

 

 

Tuesday

 

i 20 Rep Back Squat @ approx 60% 3RM

 

A1. Push Press 3 x 6

A2. V-Sits + Leg Lowers 3 x 10+10

 

B1. Power Clean – 3 every 90s for 6 rounds

 

Cond:

3min AMRAP

4 Situps

6 Box Jumps

8 Swings

2min Rest

2min AMRAP

1min Rest

1min AMRAP

30s Rest

30s AMRAP

 

 

Wednesday

 

A1. Sumo Deadlift 3 x 6

A2. S/A OH Hold 3 x 30s

A3. Side Plank crunch 3 x 10 r/l

 

Cond:

40 Wallballs

30 KB Swings

20 Plate GTOH

10 Hanging Knee raises

5 Burpees

Repeat in reverse order

 

Plus circuit 40/20

Ring Mountain Climbers

Ring Plank

Lunges

Slams

Side plank left

Side plank right

Squat

 

Thursday

 

i 20 Rep Back Squat @ approx 60% 3RM (add 2.5 kg from last effort)

 

A1. KB Snatch 3 x 6 r/l

A2. Ring Pull ups/ rows 3 x max

 

B1. KB Clean + S/A Press 3 x 6

B2. Spidey Plank 3 x 6 r/l

 

C1. KB Swing 3 x 15

C2. Reverse crunch 3 x 12

 

Upper body/core circuit: 10 mins

SA KB Chest Press x 10 r/l

Ring Body Saw x 10

Landmine x 10 total

Lat Raises x 10

 

 

Friday

 

A1. FR KB Step ups 3 x 6 r/l

A2. S/A KB Row 3 x 12 r/l

 

B1. Strict Press 3 x 6

B2. Standing Ring Fallout 3 x 8

B3. Foam Roller Glute Bridge + Squeeze 3 x 10 + 4 sec

 

Cond: 10 mins. Partner all – you go i go

20 slams

20 squats

20 Burpees