Cycle 22 Week 5
Within this new cycle, big lifts (squat, deadlift) will comprise of 4 working sets. 3 sets of a heavy 3 reps, finishing with a final set of max effort reps at Bodyweight for those able or 3/4 BW.
Structure of some classes will differ with a couple of days including 2 conditioning pieces and one day with a longer conditioning ;-).
Certain lifts such as the Push press and BO row will comprise of 4 working sets. Push press will follow 3 sets of a heavy 3 with a final set at a weight allowing the individual to perform 10+. Bent over row will follow a similar structure with the first 3 sets set at 8 reps and a final high rep set at a weight allowing for 15+ reps.
Certain exercises which may not have been in the last cycle include Front squat, BB Step-up, as well as weighted plate push ups.
Monday
A1. Back Squat x 3/3/3/(BW) max
A2. Banded KB Swing 3 x 12
Cond: 8 mins 30/30
Burpee
Wallball
Cond: Tabata x 6 rounds
KB Rev Lunge
Plate GTOH
Ring chest flys
Tuesday
A1. Weighted Plate (Ring) Push up 4 x 10
A2. Weighted Pull up (ring/bar) 4 x 6/max
B1. S/L BB RDL 3 x 6 r/l
B2. SA OH KB Press 3 x 10 r/l
C1. Hollow hold + leg raise 2 x 20s + 10
C2. Superman hold + dynamics 2 x 20s + 10
Cond: 20-16-12-8-4
Jump Lunge
Ring Row
S/A KB Thruster x 5 r/l (each round)
Wednesday
Cond: 8 mins
TGU x 1 r/l
Slams x 10
Sit up x 10
i. Front Squat 4 x 6
ii. Hanging leg raises 4 x 10
8 Hills – alternate between
4 x short
4 x house entrance
Thursday
A1. Deadlift 3/3/3/ (BW) +
A2. Pause Box jump 3 x 4
B1. Hip Thrust 2 x 15
B2. Russian Twist & Press 2 x 10
Cond: 15 mins
5 min
Partner
Slams x 8 each
Wallball x 8 each
rest 2 mins
EMOTM 8
even – 10 KB swings / 8 Rows (5 Chins)
odd –20 jump lunges/ 8 push ups – finish time in pushup plank
Friday
A1. Push Press x 3/3/3/ 10+
B1. BB Step up 3 x 6 r/l
C1. Underhand BO Row x 8/8/8/15+
Cond: 5 rounds
KB Thruster x 30s
Burpee x 30s
Rest x 60s
No comments.