Week 3 Cycle 30
This new 6 week cycle see the big compound lifts of the squat and deadlift being trained using a set and rep scheme of 5 x 5. The squat day will be preceded by an squat specific warm-up aimed at improving peoples over-head squat.
One of the days will see a longer 20 minute conditioning piece with another day having 2/3 shorter pieces. With the good weather (hopefully) approaching we will be aiming to get out for runs of some sort, be it hills or flat, twice per week.
We will continue to work on upper body body weight exercises such as the pull up/ chin up / ring dip and this cycle will see the introduction of the incline prone KB row to further improve variety in the pulling exercises.
We will be focusing on the incline BB Bench press as opposed to flat bench and ,of course, continually working on the Turkish Get Up along with various core rotational, anterior, posterior strength exercises.
Tuesday
A1. Tall kneeling press 3 x 10 r/l
A2. KB Prone Bench Row 3 x 10 (2 sec pause)
B1. Deadbug 2 x 16
B2. Ring Flutters 2 x 16
B3. Weighted Plank 2 x 45s
B4. FE Side Plank Hold 2 x 30s e/s
Cond: 20 mins Rounds of:
1 TGU r/l
KB Swing x 15
Squat x 15
Push up x 10
Sit up x 15
Run – 1 hill
Wednesday
OH Squat focused warm-up 2 x 8
A1. Back squat 5 x 5
A2. Alternate sets between Hollow Rocks & Hollow Hold x 30s
B1. Push up 3 x max effort (change wk to wk. Weighted/tempo etc)
B2. Chin 3 x 5/max effort
Cond: BB Complex
RDL
BO Row
Push Press
Squat Jumps
Back Squat
Ascending rounds of 5-6-7-8 with 60s rest after each round
Thursday
A1. Deadlift 5 x 5
A2. Alternate sets between Russian Twists x 20 & Pallof OH Swings x 10 r/l
B1. Pull up 3 x max
B2. Ring Dips 3 x max
Cond: Hill Runs
3 x 1 short + 1 to gym
Friday
A1. Incline Bench Press 5/10/20
A2. KB BO Rows 3 x 15
A3. Band Pullaparts 3 x 10-2s pause
B1. TGU – 3/2/1 r/l
B2. SL RDL 3 x 5 r/l
Cond:
3 mins rounds:
KB C+P x 8
Chin/Row x 5/8
4 mins
20/10 x 8 rounds
Burpee
rest 1 min
5 mins: Partner
Slam x 8
Wallball x 8
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