Cycle 23 Week 3
For the following 6 weeks we will be incorporating tempo work for at least one major lift per day.
What this means is that we will be focusing on the eccentric or lowering portion of the lift along with the isometric or static (pause) portion of the lift.
The reason we are doing this is that the main areas that contribute to a poor lift are an inability to maintain proper body positioning (eg. tipping forward in a squat), failure to get out of a weak position (eg. stuck just below the knees in a deadlift so hips pop up) and inability to produce enough force at the weakest point (eg. stuck at the bottom of a squat).
By using tempo on all lifts we hope to address these issues and improve both basic strength levels and more importantly technique on all strength movements. It will mean lighter loads but combined with a sufficient tempo will certainly be very challenging.
We will also be combining a predominantly bodyweight day with a longer conditioning piece once a week. This will be a nice change to lifting weights and will challenge people to improve bodyweight strength levels.
As always core training will be evident throughout with a particular focus on isometric holds (hollow rocks/hanging leg holds/L-sits).
Oh and two variations of Rear Foot Elevated Split Squats will be in every week!!!!!!
A1. RFESS (ecc/iso) 3 x 5 r/l– 3s down/3s pause
A2. Dips/ Ring push up 3 x max
B1. Chins 3 x 5
B2. Split Stance Jammer Press 3 x 12 r/l
C1. SA KB Suitcase hold 1 x max e/s
Cond: 10 EMOTM
A1 KB Snatch/ windmill 3 x 3+1 r/l
B1. Strict press (ecc/iso) 3 x 8– 3s down/3s pause
B2. Pull aparts 3 x15
B3. Banded Lat stretch 2 x 30s e/s
C1. KB Thrusters 3 x 8 (90s rest)
Cond: 4 x 90s rounds 60 s rest
remainder – max effort burpees
A1. Back Squat 2 x 2
B1. Front Squat (ecc/iso) 3 x 5 – 3s down/3s pause
Weighted Plank 2 x 60s
Hollow rocks 2 x 30s
Landmine 2 x 30s
Cond: KB Complex - start every 2 mins for 8 mins
5 BO Row
5 Push Press
5 Front Squats
5 Jump Squats
A1. RDL (ecc/iso) 3 x 5– 3s down/3s pause
A2. Pull ups 3 x max
Inchworm 2 x 6
Archer push ups 2 x 10
Lat lunge 2 x 10
L-sit 2 x 30s
3 x 3:30 min AMRAPs
Run 200m and then in remaining time complete the following for rounds:
10 BB Thrusters
A1. TGU – build to heavy
B1. RFESS (deficit) 3 x 8 r/l
B2. KB Swing 3 x 20
C1. BO Row (ecc/iso) 3 x 8 r/l– 3s down/3s pause
C2. Banded chest stretch 2 x 30s e/s
Cond: 8 hills
Alternate between short and long hills