Week 4
One of the main features of this new 6 week training cycle is the re-introduction of a progressively loaded 20 rep back squat routine. This will be programmed in at the start of the session 3 times per week (mon,wed,fri). If members are not in on any of those days , there will be an option to complete it on Tuesdays and Thursdays instead of the programmed core piece. The reason being, that we would like to get people consistently doing this programme as it has previously shown great improvements in strength, size and muscular endurance.
Before completing your 1 set of 20 reps we will have members build to a reasonably heavy 2 rep squat. (something that you could possibly do for 5 reps). Starting your first 20 rep squat at around .50-60% 1 RM.
Certain exercises like the Push Press and Deadlift will follow a rep scheme of 5/3/1 with a fourth drop set back to 5. Some exercises such as the Incline Bench / Chins etc will be follolwing a 5/10/20 rep scheme. Common sense on regressing this when needed will have to be used when performing the higher rep sets but the coaches will individually prescribe within the sessions.
As always , good bang for buck core strength and stability exercises are implemented incuding banded (anti) rotation work, heavily weighted planks etc.
Conditioning work can vary in duration and therefore energy system demand.
Enjoy!
Monday
Build to heavy double X 1
20 Rep back Squat starting @ 50-60% 1 rm
A1. Deadlift x 5/3/1/5
A2. BU KB Press 3 x 6 r/l
A3. Core S/A Row 3 x 8 r/l
B. 10/8/6/4/2/4/6/8/10
Push up
Ring Row (Chin 1/2 reps)
Sit up
Burpee (1/2 reps)
Tuesday
Squat routine – if missed previous day
Otherwise:
Core:
Partner Rot/Anti banded pulls 2 x 10 r/l
Partner Plank Pulls 2 x 10 r/l
Hanging Legs/Knees 2 x 10
B1. Strict Press x 5/10/20
B2. BB BO Row x 5/10/20
Cond: 2 Rounds
3 min AMRAP
Swing x 10
Ring Mountain Climbers x 20
Squat x 10
Rest 60s
3 min AMRAP
Elbow-Hand plank x 10
Plate GTOH x 10
Plate OH Lunges x 10
Rest 60s
Wednesday
Build to heavy double X 1
20 Rep back Squat starting @ 50-60% 1 rm
A1. (Weighted) Push up 3 x 10, 1 x max
A2. Pull Up 3 x 5/10/max
B1. BB RFESS 3 x 6 (3 tempo/Pause, 3normal)
B2. F/E side Plank 3 x 30s r/l
B3. Hollow Rocks 3 x 30s
Cond: 30/30 x 8
Alt Burpees/ Slam Balls
Thursday
Squat routine – if missed previous day
Otherwise:
Core:
Weighted Plank 2 x 30s
SA KB Hold 2 x 30s e/s
Ring Flutters 2 x 16
B1. Incline Bench 3 x 5/10/20
B2. Chins 3 x 5/10/max
Cond: 13 min:
20/10 x 2 min
KB Clean + Press
Rest 1 min
20/10 x 3 min
Squat Jump / Lunge - Alt
Rest 1 min
20/10 x 3 min
Jump Lunge / Squat – Alt
Rest 1 min
20/10 x 2 min
KB Clean + Press
Friday
Build to heavy double X 1
20 Rep back Squat starting @ 50-60% 1 rm
A1. Push Press x 5/3/1/5
A2. Hop to Box Jump 3 x 3
B1. Landmine 3 x 10 r/l
B2. Ladmine s/l RDL 3 x 8 r/l
B3. Jammer Press 3 x 10 r/l
Circuit: 2 rounds 40/20
Ring Row
Inchworm with press
Slam
Pause wallball
Saturday
Squat routine – if missed previous day
TBC
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