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Workouts Sept 19 - Sept 25
admin September 18, 2016 No Comments

Workouts Sept 19 – Sept 25

Cycle 18 Week 3

 

With testing completed following cycle 17, it is now the beginning of a brand new cycle.

 

We will be continuing to implement the compound lifts such as the squat and deadlift every week along with some single leg work such as the rear foot elevated split squat. Both bilateral and unilateral upperbody work will also be incorporated.

 

The Turkish Get-up will remain in the programme as well as improving on general core strength and stability.

 

As usual, appropriate activation/mobilisation techniques will be used in all warm ups as well as rehab/prehab strategies.

 

Monday

 

i: 3 rounds

Wallball x 8

Slams x 8

Ring Row x 8

 

A1. RFESS 3 x 8 r/l

A2. Ring Flys 3 x 10

A3. Rev Crunch + Hollow Hold 3 x 5+20s

 

B1. Jammer Press 3 x 10 r/l

B2. Tempo Chins 3 x 6

 

Cond: Hill Runs

 

Tuesday

 

A1. Strict Press + Push Press 4 x 5+5

A2. Tempo Ring Row 4 x 8

 

B1. KB RDL 3 x 10

B2. Plate Chop 3 x 10 r/l

B3. Russian Twist 3 x 30

 

Cond: 3 Rounds

1min Slams

1min Ring Pushups

1min Bear Crawls

1min Rest

 

Wednesday

 

i: 3 rounds

Plank rot x 6 r/l

Deadbug x 16

KB Swing x 20

Groin Squeeze x 10

 

A1. Squat (every 2 mins for 10 mins) x 4

 

B1. TGU (1/2 + Full) 3 x 2 r/l

 

Cond: 45/15

Ropes

Goblet squat

Plank walkout

Twist

Burpee

Hang

Goblet rev lunge

Ball pick + toss

Plate crunch

KB Push Press

Ring row

Ring mountain climber

 

Thursday

 

A1. BB Rev Lunge 3 x 10

A2. Squat Jump 3 x 5

A3. Hanging knee raises 3 x 8

 

B1. BB BO Row 3 x 10

B2. KB Press 3 x 10

 

Cond: in teams of 2

100 wallballs

80 kb swings

60 wallballs

40 situps

20 burpees

 

Friday

 

A1. Deadlift (every 2 mins for 10 mins) x 4

 

B1. Dips/ Push ups 3 x max

B2. Pull ups 3 x max

 

C1. Weighted Plank x 60/45/30s

 

Cond:

10 burpees

1 Chin/1 Ring Row

1 Sit Up

9 burpees

2 chins/2 ring rows

2 Sit Ups

And so on……..until 1 burpee and 10 chins/ring rows and 10 SitUps