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Workouts Week 1 09/09/19 - 14/09/19
admin September 8, 2019 No Comments

Workouts Week 1 09/09/19 – 14/09/19

 

Cycle 40 Week 1

This new cycle sees the introduction of the box squat with the intention of building starting strength from the bottom. This will also keep variation in the big lift. Other exercises which may not have previously been used include the crossover step up, along with varying the loading of a walking lunge. Band resisted deadlifts will be used in order to provide a different stimulus and promote further progress in strength and power.

A varince of single leg/arm, core stability and strength and conditioning pieces as always should provide for challenging but enjoyable sessions.

As a new 6 week cycle ensues, always a good time to set some goals.

Monday

 

A1. Box Back Squat 4 x 5 (or choice – F/S, OHS)

A2. Reverse crunch 3 x 12

A3. F/E side plank 3 x 30s r/l

 

B1. Alt KB Push press 3 x 10

B2. Chin up 3 x 5 (pause)

B3. Banded plank rotation 2 x 8 r/l

 

Cond: 4 hills – 30s rest in between

Tuesday

 

8 mins:

TGU x 1 r/l

KB Swing x 10

Sit up x 10

Squat jump x 10

Hanging knee raise x 10

 

A1. Crossover step up 3 x 8 r/l

A2. Push up 3 x 10 (weighted/tempo/pause)

A3. S/A KB Row 3 x 10 r/l

 

B1. Weighted plank 3 x 30s

B2. S/A KB Hold 2 x 30s r/l

 

Cond:

20/10 7 rounds ball slam

Rest 1 min

20/10 7 rounds burpee

 

Wednesday

 

A1. Deadlift – banded 4 x 5

A2. Side plank rotation 3 x 8 r/l

A3. Ring flutters 3 x 8 r/l

 

B1. Strict Press 3 x 5 – drop set straight after last set at 75%

B2. Pull ups 3 x 5 (pause)

B3. S/L squat from box 3 x 6 r/l

Circuit: 30/15 X 3

Ropes

Bear crawl – lateral

Jump Lunge

KB Swing

 

Thursday

 

2 min rounds: 30s rest X 4

Slam x 8

Ring row x 8

Jump Lunge x 8 r/l

Push up x 8

 

A1. Landmine reverse lunge to press 3 x 8 r/l

A2. KB RDL 3 x 10

A3. Plate crunch 2 x 10

 

B1. BU kb press 2 x 6 r/l

B2. S/L skater squat 2 x 6 r/l (pause)

 

Cond: EMOM x 8 min Alternating

Wallball x 20

Sit up x 20

Friday

 

A1. Offset (FR/OH) walking KB Lunge 3 x 8 r/l

A2. Ring body saw 3 x 10

A3. Band pullaparts 3 x 12

 

B1. Ring dips 3 x 8

B2. BB BO Row 3 x 12 (UH)

A3. KB Split squat 3 x 10 r/l

 

Cond:8 min

AMRAP

Plate GTOH x 10

Hanging leg raises x 10

Burpee x 10