Week 2 Cycle 29
This 6 week training block will involve training two of the conventional variations of basic compound lifts in one day. For example, training the front squat and the back squat in the same day. This will allow us keep on top of technique gains in all lifts while also allowing us build on what were some serious strength gains after our previous cycle of utilizing accommodating resistance with bands.
We will also have a day dedicated to solely to core development and conditioning. This will be a nice way to use lighter loads after days of high load and will somewhat allow your body to recuperate throughout the training week.
As always, warm-ups will involve mobility and activation pieces as standard to prepare you for the lifts ahead.
Looking forward to this one folks!
Mon S&C
1a RDL 8/6/4
1b S/A KB Chest Press 3 x 12 r/l
2a Deadlift 3 x 3
2b S/A KB Row 3 x 12 r/l
Cond:
4min AMRAP
10 Slams
10 Plate GTOH
10 Swings
2min rest
4min AMRAP
20 squats
10 Jump Lunges
5 pushups
Tuesday S&C – Core & Conditioning
Core circuit 1: 2 Rounds
TGU x 2e/s
Standing plate chops x 8e/s
Weighted Knee to Elbows x 12
Plate Loaded SL Good Mornings x 8e/s
Conditioning 1: KB Complex
KB Pushups
KB Pulls
Clean
Thruster
Round 1 = 4reps, 45s rest. Round 2 = 5 reps, 60s rest, Round 3= 6 reps, 75s rest, Round 5= 5 reps, 60s rest. Round 6= 4 reps
Core Circuit 2:
BB Floor Wipers 2 x 5(3)
Side Plank (banded) 2 x 8 r/l
BB Rollouts 2 x 8
S/L Glute bridge on bench 2 x 10 r/l
Conditioning 2: 8 mins
5 burpees
5 squat jumps
5 jump lunges r/l
5 push ups
5 ring row
Wed S&C
1a Front Squat 8/6/4
1b Pullups 3 x 5
2a Back Squat 3 x 3
2b Ring Pushups 3 x 10 – as hard a variety as form/strength allows
Cond: Tabata (20s/10s) x 4mins
Wallballs
Rest 1min
Alternate Burpees and SitUps
Thursday S&C
1a Bench Press 4 x 8*1.5 reps
1b Chins 4 x max/6-8 tempo if strong
2a BB RFESS 3 x 8e/s
2b Side Plank hold 3 x 30s r/l
Cond: Circuit 50/10
Ring Mountain Climbers
Ring Plank
Ropes
Jump Squats
Inchworms
Slams
Ladder Walk
Wall Sit
Jump Lunges
Friday S&C
1a Strict Press 10/8/6
1b BB BO Row 10/8/6
2a Push Press 3 x 3
2b Box Jump 3 x 3
3a BB Reverse Lunge 1min on/off x 3
Cond:
10min AMRAP – Partner
8 Bear crawls – you go i go
30 Burpees – you go i go
Everyone planks from 4:30-5:30
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