Week 1 Cycle 25
For this new 6 week cycle we will be alternating, week to week, between front squatting twice per week and deadlifting once per week OR Deadliftingtwice per week and front squatting once per week. In this way, every 2 weeks members will have a chance to both squat and deadlift on 3 separate occassions. For both exercises, one of these sessions will be focused on going heavy, one will be lighter but utilizing different training techniques such as eccentric focused/ isometric work, and one day will be a combination of heavy and light in order to promote some increases in mass.
Two days of the week we will be doing an extended warm up allowing us to work on some extra plyometric training where the focus will be on moving more explosively. A barbell complex will be a mainstay for one of the days with the focus on being adding a small amount of weight to the bar each week.
Obviously, we will be keeping up our single leg/ single arm work with the RFESS being kept in the programme. As always plenty of effective core strengthening/stability exercises will be seen as well as much loved conditioning tools and hill runs.
After a satisfying test week we have a challenging but fun 6 weeks ahead!
Mon
Plyos/Core:
KB Squat Jump (ecc/iso) 2 x 5
Box Jump 2 x 5
A1. Front Squat 5 x 3
A1. Bottoms up KB Press 5 x 6 r/l
B1. (Weighted) Ring Push up 3 x 10
B2. (Weighted) Pull up 3 x 6
Cond: 8 mins Alt EMOM
Push ups/Ring Rows x10
Slams/ Wallballs x 10
Tues
Cond: Tabata: 3 mins Alt for each pairing (rest 1 min after first couplet)
DL KB Clean / Burpee
Jump Lunge/Sit up
A1. Pause Strict Press 3 x 6
A2. Band Pullaparts 3 x 15
B. Push Press 8/5/3
C (BB) RFESS 3 x 8 r/l
Cond: 6 AMRAP
10 OH Plate Lunge
10 Plate GTOH
10 Plate Squats
10 Elbow – Hand Planks
30s rest
+ max effort wall squat hold
Wed
- S/L BB RDL 2 x 8 r/l
- D/L BB RDL (ecc/iso) 2 x 8
A1. Deadlift 3 x 4 , 1 x 10
B1. TGU 3 x 2 r/l
B2. Deadbug 3 x 20
B3. Weighted Plank 3 x 60s
Cond: 8min Partner AMRAP
1 KB Man Maker
1 Burpee
2,3,4 of each and so on until time elapses.
Thur
Plyos/Core:
Banded KB Swing 2 x 15
SL Bounds 2 x 3e/s
A1. Front Squat (ecc/iso) 4 x 6
A2. Bottoms up KB Press 4 x 6 r/l
B1. S/A 1/2 kneeling press 3 x 10 r/l
B2. S/A KB Row 3 x 10 r/l
Cond: 6 hills
Alt short/ Green gate
Fri
A1. BB Complex: 5 sets 5 reps
Push Press
Rev Lunge
Squat Jump
BO Row
RDL
B1. Landmine 3 x 10 r/l
B2. S/A KB Hold 3 x 30s r/l
B3. Standing Ring fallout 3 x 10
Cond: Tabata (20s/10s) x 4mins
Wallballs
Rest 1min
Alternate Jump Lunges and SitUps
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