Cycle 39 Week 2
For this next 6 week training block, we are reintroducing a totals day once a week. This is a power lifting comp style day whereby you will try and set a 2RM in your back squat and deadlift along with a 5RM in your bench press. Your combined weight lifted in those rep maxes will form your total for that week. The aim is to increase this total week on week.
We will also have sets to technique failure one day per week in the back squat, chins and pushups which again will be another way of judging your progress week on week.
An upper body circuit is also back along with the hang power clean and a barbell complex.
Apart from that, as always we will train single leg, single arm, bodyweight, KB’s and just look to keep on improving.
Monday
Perform 1 max effort set to technique failure on the following exercises:
- Back Squat – use a weight that is 75% 1RM
- Chins
- Pushups
1a Pause OHS/FS 3 x 5
1b Pause Pullups 3 x 5
1c Ring Dips 3 x 10
Cond: Circuit 40s/20s x 2 Rounds
Ring Plank
Ropes
Ladder Walk
Slams
Goblet Squats
Tuesday
Core: 2 Rounds
Weighted Plank x 45s
Banded Sword draws x 10e/s
Ring Hamstring Curls x 10
1a Hang Power Clean 3 x 3
1b Box jump 3 x 3
BB Complex: 4 Rounds x 6 reps
RDL
BO Row
Hang Clean
Push Press
Rev Lunge e/s
Cond: 60s rounds
4 Ring Rows/2 Chins
4 burpee
Increase reps by 1 per round (2 for ring rows) until you can’t finish in the 60s time period
Wednesday
Totals Day – Add your total weight lifted for all 3 lifts and try to increase week on week.
1. Back Squat 2RM
2. Bench Press 5RM
3. Deadlift 2RM
Cond: Hill Runs – 2 Rounds
1 short
1 to house entrance
1 to gym
Thursday
Core: 2 Rounds
Hollow Hold/Rocks x 30s
Landmine x 16
SA KB Hold x 30s e/s
1a BB Split Squats 3 x 10e/s
1b SL RDL 3 x 5e/s
1c Wallwalks 3 x 3
Upper Body: 10mins
Archer Pushups x 10
BB BO Rows x 10
SA OH Press x 10e/s
Band Pullaparts x 10
Cond: 20-15-10
OH Plate Lunge r/l
Burpees
Sit Ups
Friday
1. Every 2mins x 5
Split Stance OH Press x 5
Chins x 3
2. 3 Rounds
TGU + SA Clean & Press
2 x (1+ 5) e/s
3a KB Man Makers 3 x 8
3b Ring Body Saws 3 x 8
Cond:
Run to arch
2 Rounds:
10 wallballs
10 Ring Rows
10 Jump Squats
1 Hill Run
2 Rounds:
10 wallballs
10 Ring Rows
10 Jump Squats
Run to arch
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