Cycle 35 Week 4
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
Cond: 6mins OTM
10 squat jumps
3-5 burpees
6 spidy planks
1a Forward Lunge 3 x 12
1b Ring Dips / Ring Pushups 3 x 10
1c SA DB Rows 3 x 10e/s
BB Complex: 5 rounds x 5 reps – 75s rest in between rounds
RDL
BO Row
Hang Clean
Push Press
Squats
Cond: 3 x 90s rounds
5 pushups
10 jump lunges
10 mountain climbers
Tuesday 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 6
1b Chins 3 x 5
2a Hang Clean 3 x 5
2b Plank Walkouts / Wallwalks 3 x 5/3
Cond: 8 min circuit 45s/15s
Ring Plank
Ropes
Inchworms
Squat Jumps
Vsits
Ladder Walk
Bar Hang
Mountain Climbers
rest 2 mins
5 min - Partner
Slams x 20 each
Partner planks while other person is performing slams.
Wednesday S&C
1a Sumo Deadlifts 4 x 4
1b Banded KB swings 3 x 10
1c Russian Twist 3 x 20
2a Tall kneeling Jammer Press 3 x 10e/s
2b Landmine 3 x 10e/s
Cond:
5 Burpees
10 Hanging Knee raises
20 KB Swings
30 Plate GTOH
40 Slams
Repeat in reverse order – 45s wallsit before starting reverse order
Thurs S&C
Core circuit: 2 rounds
Alternating superman plank x 16
SL glute bridge hold + leg swings x 10e/s
TGU x 3e/s
1a Squats 4 x 6 - 1.5 reps
1b Box Jumps 3 x 3
1b KB Pulls 3 x 16
2a Bench 3 x 6 – 1.5 reps
2b SL RDL 3 x 5e/s
Cond: 20/10 x 4 rounds (stay) 30s off after each exercise
Burpees
Wallballs
Slams
Bear Crawls
Friday S&C
1a Band Resisted BB RDL 4 x 8
1b Ring Chest Flys 3 x 8
2a Pause Pullups 3 x 5
2b Tall Kneeling OH Press 3 x 10
2c Pistol Squats 3 x 6e/s
Cond:
5mins: Partner
KB Man Makers – you go I go
+ 5mins AMRAP:
Sit ups x 10
Plate GTOH x 10
OH Lunge x 10
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