Week 6 - Cycle 15
For the following 6 weeks we are going to be trying to further develop our strength levels by implementing a rep scheme of 3/3/3 @90% 3RM + drop set of 10 for all main lifts. This will hopefully result in everyone improving the 3RM scores achieved during the test week just gone.
2 days during the week will be more focused on building upper body strength by utilizing a 10min upper body circuit. We will be keeping these upper body circuits the same over the 6 weeks, meaning you will be able to gauge strength improvements by the number of rounds and reps you are able to complete.
We will also be including 2 days with longer conditioning pieces along with running hills at least once a week to help improve people’s cardiovascular fitness
As always we will be working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc throughout our programming.
Mon
S&C
1a Squat 3 x 3 @90% 3RM + drop set of 10
1b SL RDL 3 x 8
Upper Body Circuit – 10mins:
Pushups x 10
Ring Rows x 10
Bicep curls x 10
SA Split Stance OH Press x 10 r/l
Band Pullaparts x 10
Cond:
6 Hill runs – alternate between 1 x short, 1 x long
Tues
S&C
1a Floor Press 3 x 3 @90% 3RM + drop set of 10
1b Chins 3 x 5 with max effort pause in middle on last rep
2a Landmines 3 x 16
2b Plate Situps 3 x 10
Cond: Every Min on the Minute
1 Burpee
1 Wallball
1 Sit Up
Increase by 1 rep per min until you can’t complete reps in time.
Wed
S&C
1a Deadlift 3 x 3 @90% 3RM + drop set of 10
1b KB Swing 3 x 15
Upper Body Circuit – 10mins:
Ring Chest Flys x 10
BO Row x 10
Banded Front Raises x 10
SA KB Row x 10 r/l
Cond: Partner Session
Start with 15 Lengths Bear Crawl
3Rounds:
5 Chins/10 Rows
10 KB Swing
20 Jump Lunges
Finish with 15 Lengths Bear Crawl
Thursday
S&C
1a Strict Press 3 x 3 @90% 3RM + drop set of 10
1b Negative Ring Rows 3 x 8 (Pull ups (x5) if able to do concentric part)
2a Weighted Planks 3 x 30s
2b Hanging Knee hold + raises 3 x 20-30s + 10
Cond: 15 mins
10 Plate GTOH
10 OH Plate Lunge
10 Hanging Knee Raises
10 Box Jumps
10 V Sits
Fri
S&C
A1. BB Forward Lunge 3 x 6 r/l
A2. Partner plank pull 3 x 8 r/l
B1. Push Press 3 x 3 @ 90% 3 RM + drop set of 10
B2. Box Jump 3 x 5
Cond: 20-15-10
KB Clean & Press right + left
Squats
Elbow –Hand Plank
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