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Workouts Jan 21st - Jan 26th
admin January 20, 2019 No Comments

Workouts Jan 21st – Jan 26th

Cycle 35 Week 3

 

With Xmas now over it’s time to get back into structured training and with that we are starting a brand new 6 weeks cycle.

 

As always, we have programmed a balanced training program which covers bi-lateral and uni-lateral upper and lower body movements in multiple planes of motion.

 

In addition, we have reintroduced the sumo deadlift and hang clean while also including a core circuit twice a week which will act as our main warmup on those days.

 

Conditioning will vary in duration and where it is placed day to day with some days having double conditioning pieces.

 

This next 6 weeks is a great opportunity for you to dial in your diet and training so set yourself some SMART (Specific, Measurable, Achievable, Realistic, Time-Based) goals, write them down, hold yourself accountable to them and it will keep you motivated.

 

Monday S&C

Core circuit: 2 rounds

Alternating superman plank x 16

SL glute bridge + leg swing x 10e/s

TGU x 3e/s

 

1a Squats 1.5 reps 4 x 8

1b Box Jumps 3 x 3

1b KB Pulls 3 x 16

 

2a Bench 2 x 8 – 1.5 reps + 1 x max at same weight

2b SL RDL 3 x 5e/s

 

Cond: 2 Rounds 30s / 30s

Burpees

Wallballs

Slams

Bear Crawls

 

Tuesday S&C

Cond: 3 x 90s rounds

5 pushups

10 jump lunges

10 mountain climbers

 

1a Forward Lunge 3 x 16

1b Ring Dips / Ring Pushups 3 x 10

1c SA DB Rows 3 x 10e/s

 

BB Complex: 5 rounds x 6 reps – 90s rest in between rounds

RDL

BO Row

Hang Clean

Push Press

Squats

 

Cond: 6mins OTM

10 squat jumps

3-5 burpees

6 spidy planks

 

Wednesday S&C

1a Band Resisted BB RDL 4 x 8

1b Ring Chest Flys 3 x 8

 

2a Ecc Pullups 3 x 5

2b Standing OH Press 3 x 10

2c Pistol Squats 3 x 6e/s

 

Cond: 5 Rounds

5 mins:

Sit ups x 10

Ring Rows x 10

OH Lunge x 10

+ 5mins

Partner KB Man Makers  - you go I go

 

 

Thurs S&C

Core Circuit: 2 Rounds

Ring Flutters x 16

Hollow Hold/Rocks x 30s

Side Plank x 30s e/s

 

1a Front Squats / OHS 3 x 8

1b Chins 3 x 5

2a Hang Power Clean 3 x 5

2b Plank Walkouts / Wallwalks 3 x 5/3

 

Cond:

5 min – Partner

Slams x 20 each

Partner planks while other person is performing slams.

-          rest 2 mins

8 min circuit 45s/15s

Ring Plank

Ropes

Inchworms

Squat Jumps

Vsits

Ladder Walk

Bar Hang

Mountain Climbers

 

 

 

Friday S&C

1a Sumo Deadlifts 4 x 5

1b Banded KB swings 3 x 10

1c Russian Twist & Press 3 x 10

 

2a Jammer Press 3 x 10e/s

2b Landmine 3 x 10e/s

 

Cond:

40 Slams

30 Plate GTOH

20 KB Swings

10 Hanging Knee raises

5 Burpees

Repeat in reverse order – 45s wallsit before starting reverse order