This new cycle we will be re-incorporating a few exercises that have been left out of training cycles for a while namely being weighted chest pressing exercises along with barbell complexes.
We will also be implementing a lot of pause work into the program to help improve people’s starting strength which should hopefully keep people making steady progress in terms of their strength levels in all the big lifts. Combined with this will be some max effort reps which will challenge people to maintain good lifting technique when fatigue is accumulates and will add another stimulus to the muscles so they adapt stronger.
Training days will change week to week also so those that are on 2 set training days per week will see greater variation.
Oh and ARMS ARE BACK!!!!!!!!!
1a BB Complex: 5 reps of each every 2:30 for 10mins
2a SA KB Chest Press 3 x 8 – 3s pause 1 x max same weight
2b Chins 3 x 5
2 Sit Ups
+ 2 reps every round
1a Pause Back Squat 3 x 5 – 3s pause 1 x max with same weight as pause reps
2a Push Press 2/8/6
2b SL RDL 3 x 8 r/l
5Rounds: one does slams, one does Thrusters and switch
12 Thrusters (10 r+l)
Finish with 20 you go I go burpees
1a Bent Over Row 3 x 12
1b Ring Dips/Pushup 3 x 8
2a RFESS Front Racked 3 x 5 – 3s pause
2b Hollow hold + Knee to elbows 3 x 20 + 10
3a Pushup Plank 2 x 60s
1a Deadlift 4 x 5
2a Half Kneeling SA OH Press 3 x 10 r/l
2b Russian twist 3 x 20
2c 1/2 kneeling pallof press 3 x 10
Cond: circuit 50s/10s
- 2mins partner slam balls