Cycle 37 Week 3
Brand new 6 weeks ahead and this time it comes with a new timetable!
What this means is that on Mon there will be a 30min core & mobility class at 530pm followed by a 30min HIIT (high intensity interval training) style class at 6pm, whereas, on Wed they will be at 430pm & 5pm respectively.
On Tuesday and Thurs our 530pm and 615pm (previously 630pm) class will now be 45min sessions with 2 shorter style conditioning pieces to start and finish each session.
On Fri, our 530pm class will nw be a standalone HIIT class.
Big compound lifts will follow the structure of 8-6-4-2-1, it is important however that each of these reps is a training rep with good form and not a rep max every time.
We feel this program covers and caters for everything we are looking to improve upon and will also allow people a new variety of classes that will hopefully keep training fresh and stimulating.
Any questions about it all, just fire away.
Cond 1: 6min warm-up AMRAP
Inchworm Complex x 3
Russian baby makers x 6
Curtsy to lateral lunge x 5 r/l
1a Bench Press 8-6-4-2-1 (no fails on 1’s)
1b Feet Elevated Ring Chins 3 x 10
2a Turkish Get Up 2 x 2e/s
2b S/A FR KB Split squat 2 x 10 r/l
2c Banded Pullaparts 2 x 15
Cond: 30/30/30/30 X 4
Power Circuit: 3 Rounds
BB Squat Jumps x 5
KB Swings x 10
Box Jump x 3 – stick landing from box
1a Back Squat 8-6-4-2-1 (no fails on 1’s)
1b Tall Kneeling Alt KB OH Press 3 x 8e/s
2a BB SL RDL 3 x 5e/s
2b Pullups 3 x BW max
KB Clean (1)w/ alt push press (1 r/l)
Runs: start on min 6
2-3 x Hill runs
1a OHS/FS 8/6/4
1b BB RDL 8/6/4
1c Ring Flutters 3 x 8 r/l
Upper Body Circuit – 10mins:
SA KB Chest Press x 10e/s
Ring Rows x 10
Bicep curls x 10
Skullcrushers x 10
Cond: 10mins - Start at 5, +5 every round
KB C+P r/l
2min Tabata – Burpees
2min Tabata – Squat Jumps
1a Pullups 3 x 5
1b Strict Press 3 x 5
1c Push Press 3 x 5 (same weight)
3a BB RFESS 3 x 5e/s (Front racked if possible)
3b Chins 3 x 5
6min Tabata – Alternating between Burpees & Squat Jumps
Core: 2 rounds
Pallof twist x 10e/s
Hollow Hold x 30s
Tempo Ring Jacknifes x 10
1a Hang Clean – build to heavy 3 – 5sets total
2a Deadlift 8-6-4-2-1 (no fails on 1’s)
2b Dips 3 x 10
2c BB BO Rows 3 x 10
Cond: 10 mins ascending ladder
1 SA KB Thruster right & left
1 Jump Lunge r/l
Then 2,3,4 and so on.......