For this new 6 week cycle we will be incorporating eccentric focused work along with pause work for all the major lifts. These are being implemented with the view of breaking through some strength plateaus as well as adding a bit of variety to all the major lifts.
Also, we will be continuing to progress the clean using the power clean version of the lift from the floor. We will also dedicate some time to the hang snatch which may be a new movement to some people but we're sure many of you will learn to love.
Mon
S&C
Hang Snatch - build to 3RM
1a Eccentric Tempo Squats 3 x 5 -5s lower @~70-75% 1RM
1b Split Stance SA KB Press 3 x 8 r/l
2a BB SL RDL 2/3 x 6 r/l
2b Hollow Hold 2/3 x 30s
2c Deadbug 2/3 x 20
Cond: 3 Rounds
45s wall sit
45s ball slams
45s KB Swings
- 15s rest between exercises
Tuesday
S&C
1a Eccentric Tempo Strict Press 3 x 5 -5s lower
1b SA KB Upright Row 3 x 8 r/l
2a KB Lunges 3 x 20
2b Ring Dips 3 x 8
3a Deadstop KB Swing + Swing 3 x 5+10
3b SA Plate Pinch Carry 3 x 2
Cond: Circuit 45/15
Ring Mountain Climbers
Ring Plank
Ropes
Ladder Walk
Lunges
Slams
Elbow-Hand Plank
Bar Hang
Jump Squats
Wed
S&C
Power Clean – build to 3RM
1a Eccentric Tempo Deadlifts 3 x 5 -3s lower @~70-75% 1RM
1b Weighted Plank 3 x 45s
1c Leg Lowers 3 x 10
2a Bicep curls 3 x 10
2b Ring Tricep extensions 3 x 10
Cond: Partner
8-10 AMRAP
15 KB Swings
1 Bear Crawl
10 Ring Rows/5 Chins
1 bear crawl
15 Weighted Russian Twists
1 bear crawl
Thurs
S&C
A1. Neg Pull ups 3 x 6
A2. Ecc Floor Press 3 x 8
B1. Split Stance Jammer Press 3 x 10 r/l
B2. Wrestlers Twist 3 x 6 r/l
Long Cond: 20s on/10s off x 6 rounds each exercise. 1min rest between exercises.
Plate GTOH
Jump Squats
Plate Crunches
SA KB Clean & Press – alternate arms each round
Fri
S&C
A1. RFESS 3 x 8 r/l
A2. Box Jump 3 x 5
B1. Push Press 3 x 5
B2. Banded crab steps 3 x 10 r/l
B3. Side Plank 3 x 45s r/l
Cond: 20-15-10
OH SA KB Lunge r/l
Burpees
Sit Ups
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