Cycle 22 Week 2
Within this new cycle, big lifts (squat, deadlift) will comprise of 4 working sets. 3 sets of a heavy 3 reps, finishing with a final set of max effort reps at Bodyweight for those able or 3/4 BW.
Structure of some classes will differ with a couple of days including 2 conditioning pieces and one day with a longer conditioning ;-).
Certain lifts such as the Push press and BO row will comprise of 4 working sets. Push press will follow 3 sets of a heavy 3 with a final set at a weight allowing the individual to perform 10+. Bent over row will follow a similar structure with the first 3 sets set at 8 reps and a final high rep set at a weight allowing for 15+ reps.
Certain exercises which may not have been in the last cycle include Front squat, BB Step-up, as well as weighted plate push ups.
Monday
A1. Weighted Plate Ring Push up 4 x 10
A2. Weighted Pull up (ring/bar) 4 x 6/max
B1. S/L BB RDL 3 x 6 r/l
B2. Tall Kneeling S/A OH KB Press 3 x 10 r/l
C1. Hollow hold + leg raise 2 x 20s + 10
C2. Superman hold + dynamics 2 x 20s + 10
Cond: 30/30 (stay on for 2 go's of each exercise)
2 burpees after each 30s of work
KB Thruster
Ring Row
Slam
Push up
Tuesday
A1. Back Squat x 3/3/3/(BW) max
A2. Banded KB Swing 3 x 12
Cond: Tabata x 6 rounds
KB Rev Lunge
Hanging knees
Ring Chest Flys
Cond: 8 mins
Alt 30/30, 40/20
Burpee
Wallball
Wednesday
A1. Deadlift 3/3/3/ (BW) +
A2. Pause Box jump 3 x 4
B1. Hip Thrust 2 x 15
B2. Pallof twist 2 x 15 r/l
Cond: 15 mins
Cond:
3min AMRAP
4 Pushups
6 Box Jumps
8 Sit Ups
1min Rest
2min AMRAP
1min Rest
1min AMRAP
rest 2 mins
5 min
Partner
Slams x 8 each
Wallball x 8 each
Thursday
A1. Push Press x 3/3/3/ 10+
B1. BB Step up 3 x 6 r/l
C1. Underhand BO Row x 8/8/8/15+
Cond: 4 x 90s rounds 60 s rest
20 swings
10 GTOH
10 OH Lunges
Friday
Cond: 8 mins
TGU x 1 r/l
Slams x 10
Sit up x 10
Front Squat 4 x 6
S/A KB Row 4 x 8 r/l
Cond:
Start with 15 Burpee
6 Rounds:
10 Sit ups
10 KB Swings
Finish with 15 Burpees
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