Week 4 Cycle 29

This 6 week training block will involve training two of the conventional variations of basic compound lifts in one day. For example, training the front squat and the back squat in the same day. This will allow us keep on top of technique gains in all lifts while also allowing us build on what were some serious strength gains after our previous cycle of utilizing accommodating resistance with bands.

 

We will also have a day dedicated to solely to core development and conditioning. This will be a nice way to use lighter loads after days of high load and will somewhat allow your body to recuperate throughout the training week.

 

As always, warm-ups will involve mobility and activation pieces as standard to prepare you for the lifts ahead.

 

Looking forward to this one folks!

 

Mon S&C

1a RDL 8/6/4

1b S/A KB Chest Press 3 x 12 r/l

2a Deadlift 3 x 3

2b S/A KB Row 3 x 12 r/l

 

Cond:10min time cap

2 KB Man makers

1 Chin/1 Ring Row

1 Sit Up

2 KB Man makers

2 chins/2 ring rows

2 Sit Ups

And so on........until 2 KB Man makers and 10 chins/ring rows and 10 SitUps

 

Tuesday S&C

1a Bench Press 4 x 8*1.5 reps

1b Chins 4 x max/6-8 tempo if strong

2a BB RFESS 3 x 8e/s

2b Side Plank hold 3 x 30s r/l

 

Cond: Circuit 50/10

Ring Mountain Climbers

Ring Plank

Ropes

Jump Squats

Inchworms

Slams

Ladder Walk

Wall Sit

Jump Lunges

 

Wed S&C - Core & Conditioning

Core circuit 1: 2 Rounds

TGU x 2e/s

Standing plate chops x 8e/s

Weighted Knee to Elbows x 12

Plate Loaded SL Good Mornings x 8e/s

 

Conditioning 1: KB Complex

KB Pushups

KB Pulls

Clean

Thruster

Round 1 = 4reps, 30s rest. Round 2 = 5 reps, 45s rest, Round 3= 6 reps, 60s rest, Round 5= 5 reps, 45s rest. Round 6= 4 reps

 

Core Circuit 2:

½ kneeling landmine 2 x 10 r/l

Hanging leg raises 2 x 10

Ring Pikes 2 x 10

S/L Glute bridge 2 x 10 r/l

 

Conditioning 2: 8 mins

Start at 2 reps & + 1 rep per round

Burpees

Squat jumps

Jump lunges r/l

Push ups

Ring row

 

Thursday S&C

1a Front Squat 8/6/4

1b Pullups 3 x 5

2a Back Squat 3 x 3

2b Ring Pushups 3 x 10 – as hard a variety as form/strength allows

 

Cond: Tabata (20s/10s) x 4mins

Alternate wallballs and bear crawls

Rest 1min

Alternate Burpees and SitUps

 

Friday S&C

1a Strict Press 10/8/6

1b BB BO Row 10/8/6

2a Push Press 3 x 3

2b Box Jump 3 x 3

3a BB Reverse Lunge 1min on/off x 3

 

Cond: 10mins

1 Turkish Get Up r/l

5 Pushups

5 Chins/10 Ring Rows

15 Squats

15 Swings