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Workouts Oct 15 - Oct 20
admin October 14, 2018 No Comments

Workouts Oct 15 – Oct 20

Cycle 33 Week 5

 

This next 6 weeks will have the reintroduction of tempo work to some of our main compound lifts to help our continual improvement in positioning and control. Each of these tempo lifts will also be followed by a max reps effort using the same weight used.

 

One day of the week will be all about core & conditioning, whereby, you will get through a large volume of work. A weekly test for max reps in both burpees and KB clean & presses will be performed on this day also.

 

A BB complex done for time will also be introduced, whereby, you will start at 1 rep of each movement and add 1 rep per round until the time elapses.

 

An exciting 6 weeks ahead as always and another opportunity to make further improvements.

 

Mon S&C

1a Tempo Back Squat 3 x 5 – 3s lower + 1 x max with no tempo with same weight

1b Chins 3 x 5, 1 x max

2a Tempo Incline Bench 3 x 6 – 3s lower + 1 x max with no tempo with same weight

2b Ring Hamstring curls 3 x 12 or 8e/s

2c Reverse Nordics 3 x 5

 

Cond:

Start with 6 lengths bear crawl

5 Rounds:

10 Wallballs

10 Slams

 

Tuesday S&C

1a Push Press 4 x 5

1b SA Ring Rows 3 x 6e/s

1c Mini band glute walks 3 x 10e/s

 

BB Complex – 8mins

RDL

BO Row

Push Press

Squat Jumps

BB Reverse Lunge e/s

Start at 1 rep & +1 rep per round until time is up

 

Cond:

Round 1 – 4mins: start at 5 reps and increase by 1 rep per min

KB Swings

Pushups

Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min

Wallballs

Spiderman Planks

 

Wed S&C

1a Deadlift 4 x 5

1b Seated SA KB Shoulder Press 3 x 8e/s

2a Pause Front Squat/OHS 2 x 8 – 3s pause + 1 x max with no tempo with same weight

2b Tempo Pullups 2 x 5 – 3s lower + 1 x max with no tempo

 

Cond:

50 BB Thrusters (20/15kg)

50 Sit Ups

50 Hanging Knee raises

25 Pushups

25 Ring Rows

 

Thursday – Core & Conditioning day:

Core:

TGU + Thruster 3 x 3e/s

 

Cond: Tabata (20s on/10s off) for 12 rounds alternating between:

KB Swings

Slams

 

3min round – Person works as hard as they can for full 3mins (keep track of reps)

Burpees

 

Core circuit: 2 rounds

Hollow hold x 30s

Hollow arch x 30s

Side plank x 30s e/s

 

3min round – Person works as hard as they can for full 3mins (keep track of reps & weight)

KB Clean & Press

 

Core circuit: 2 rounds

Ring Flutters x 16

Landmine x 16

Pallof Hold x 30s e/s

 

Cond: Hill Run Repeats

4 x green gate + 1 x back to gym

 

Fri S&C

1a Pause Bench 3 x 5 – 3s pause + 1 x max with no tempo

1b KB Split Squats 3 x 8 – 3s pause + 1 x max with no tempo

 

2a Pause BB RDL 3 x 8 – 3s pause

2b (Unsupported) KB BO Row 3 x 10

 

Cond: 8 min circuit 45s/15s

Ring Mountain Climbers

Ring Assisted Jump Squats

Ropes

Elbow-Hand Plank

Slams

Lunges

Ladder Walk

Bar Hang

 

+ try and hold 2 min plank to finish