Cycle 18 Week 2
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. Split Stance KB Press 3 x 10 r/l
B2. Tempo Chins 3 x 6
Cond: Odd & Evens 10mins
Even – 10 KB Push Press & finish time in plank
Odd – 10 Burpees
Tuesday
A1. Strict Press + Push Press 4 x 5+5
A2. KB BO Rows 4 x 10
B1. KB RDL 2/3 x 10
B2. Pallof twist 2/3 x 12 r/l
B3. Russian twist 2/3 x 20
Cond: 20s on/10s off x
Ball Slams x 6
Squat x 6
KB Swing x 6
Hanging Knee Raises x 6
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 5 r/l
B1. KB SA Row 3 x 10 r/l
B2. KB Press 3 x 10
Cond: Hill Runs
6 Hill Runs alternating between short & long.
Short = footpath to westgate business park sign. Long = in front of house past pub
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: 10min AMRAP
20 Squats
15 KB swing
10 Knee to Elbow Crunch
5 Burpees
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