Cycle 32 Week 3
This new 6-week cycle sees, as per usual, a nice change up from what we have been doing during the last programme, which saw even the long-term members manage to set new PR's in various lifts.
For most of the days, we will be implementing a “core” warmup which will allow us to work on some isolated/ stabilization muscles while also preparing us for the bigger lifts ahead.
The bigger lifts such as the squat, deadlift, bench etc will follow a rep scheme of 5/4/3/2 adding weight for each set.
The inclusion of the Front Foot Elevated Split Squat as one of our single leg strength exercises can be seen along with the re-introduction of the BB Step up.
As always members can expect to be challenged when it comes to overall full body strength
, stability, balance, mobility, conditioning and of course, we'll have good fun along the way.
Have a look for yourself to see whats in store. 😉
S/L Hip thrust (heel on) 2 x 8
F/E side plank 2 x 30s r/l
Glute bridge and squeeze 2 x 8
A1. Squat preference (OHS/FS/BS) 5/4/3/2
A2. SL RDL 3 x 5e/s
B 12/10/8/6/4/2 – 10 min cap
C Hills repeats
1 x short, green gate, end of path past house entrance, house entrance, back to the gym.
Core/ Warm up:
Bottoms up KB Press 2 x 6 r/l
Inchworm w/ press 2 x 5
Band pullapart/pass throughs 2 x 10
A1. Incline Bench x 5/4/3/2
A2. (F/E) Ring Row 4 x 8
B1. BB Step ups 3 x 6 r/l
B2. KB BO Row 3 x 10
Cond: 8min Partner AMRAP
1 KB Man Maker
A1. Deadlift x 5/4/3/2
A2. KB SA Push Press 3 x 8e/s
B1. Weighted Ring Push ups 3 x 10
B2. Landmine 3 x 8 r/l
B3. DA KB Hold 3 x 45s
8mins EMOTM (every min on the min)
10 Squat jumps
- Plank in remaining time after the even mins...0,2,4,6,8.
Weighted Wall sit 2 x 60s
Farmers Carry 1 x 200m
A1. KB swings 3 x 20
A2. Box Jump 3 x 5
A2. S/L skater squat 3 x 6 r/l
B1. Pull-ups/Chins 3 x 5
B2. Strict Press x 5/4/3/2
Cond: Circuit: 2 rounds 35/25 with 2 burpees
TGU – 3/2/1 r/l
A1. KB Incline Bench Row 4 x 10
A2. Standing D/A Jammer press 4 x 10
B1. FFESS 3 x 8 r/l
B2. Weighted Ring Plank 3 x 45s
1 TGU e/s
10 Jump Lunges