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Workouts Dec 3rd-10th
admin December 2, 2018 No Comments

Workouts Dec 3rd-10th

Week 5

 

One of the main features of this new 6 week training cycle is the re-introduction of a progressively loaded 20 rep back squat routine. This will be programmed in at the start of the session 3 times per week (mon,wed,fri). If members are not in on any of those days , there will be an option to complete it on Tuesdays and Thursdays instead of the programmed core piece. The reason being, that we would like to get people consistently doing this programme as it has previously shown great improvements in strength, size and muscular endurance.

 

Before completing your 1 set of 20 reps we will have members build to a reasonably heavy 2 rep squat. (something that you could possibly do for 5 reps). Starting your first 20 rep squat at around .50-60% 1 RM.

 

Certain exercises like the Push Press and Deadlift will follow a rep scheme of 5/3/1 with a fourth drop set back to 5. Some exercises such as the Incline Bench / Chins etc will be follolwing a 5/10/20 rep scheme. Common sense on regressing this when needed will have to be used when performing the higher rep sets but the coaches will individually prescribe within the sessions.

 

As always , good bang for buck core strength and stability exercises are implemented incuding banded (anti) rotation work, heavily weighted planks etc.

 

Conditioning work can vary in duration and therefore energy system demand.

 

Enjoy!

 

Monday

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. Deadlift x 5/3/1/5

A2. BU KB Press 3 x 6 r/l

A3. Core S/A Row 3 x 8 r/l

 

B. 10/8/6/4/2/4/6/8/10

Push up

Ring Row (Chin 1/2 reps)

Sit up

Burpee (1/2 reps)

 

 

Tuesday

Squat routine – if missed previous day

Otherwise:

Core:

Partner Rot/Anti banded pulls 2 x 10 r/l

Partner Plank Pulls 2 x 10 r/l

Hanging Legs/Knees 2 x 10

 

B1. Strict Press x 5/10/20

B2. BB BO Row x 5/10/20

 

Cond:

6 min AMRAP

Swing x 10

Ring Mountain Climbers x 20

Squat x 10

Rest 60s

3 min AMRAP

Elbow-Hand plank x 10

Plate GTOH x 10

Plate OH Lunges x 10

Rest 60s

3 min AMRAP

Elbow-Hand plank x 10

Plate GTOH x 10

Plate OH Lunges x 10

 

 

Wednesday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. (Weighted) Push up 3 x 10, 1 x max

A2. Pull Up x 2/5/10

 

B1. BB RFESS 3 x 6 (3 tempo/Pause, 3normal)

B2. F/E side Plank 3 x 30s r/l

B3. Hollow Rocks 3 x 30s

 

Cond: 30/30 x 8

Alt Burpees/ Slam Balls

 

Thursday

Squat routine – if missed previous day

Otherwise:

Core:

Weighted Plank 2 x 30s

Offset KB Hold 2 x 30s e/s

Ring Flutters 2 x 16

 

B1. Incline Bench 3 x 5/10/20

B2. Chins x 2/5/10

 

Cond: 13 min:

20/10 x 2 min

Squat Jump / Lunge – Alt

Rest 1 min

20/10 x 2 min

Jump Lunge / Squat – Alt

Rest 1 min

20/10 x 4 min

KB Clean + Press

Rest 1 min

20/10 x 2 min

Jump Lunge / Squat – Alt

 

 

 

Friday

 

Build to heavy double X 1

20 Rep back Squat starting @ 50-60% 1 rm

 

A1. Push Press x 5/3/1/5

A2. Hop to Box Jump 3 x 3

 

B1. Landmine 3 x 10 r/l

B2. Ladmine s/l RDL 3 x 8 r/l

B3. Jammer Press 3 x 10 r/l

 

Circuit: 2 rounds 40/20

Ring Row

Inchworm with press

Slam

Wallballs

 

Saturday

Squat routine – if missed previous day

 

TBC