Cycle 33 Week 6
This next 6 weeks will have the reintroduction of tempo work to some of our main compound lifts to help our continual improvement in positioning and control. Each of these tempo lifts will also be followed by a max reps effort using the same weight used.
One day of the week will be all about core & conditioning, whereby, you will get through a large volume of work. A weekly test for max reps in both burpees and KB clean & presses will be performed on this day also.
A BB complex done for time will also be introduced, whereby, you will start at 1 rep of each movement and add 1 rep per round until the time elapses.
An exciting 6 weeks ahead as always and another opportunity to make further improvements.
Mon S&C
Core:
TGU + Thruster 2 x 2e/s
Core circuit: 3 rounds
Hollow hold x 30s
Hollow arch x 30s
Side plank x 30s e/s
3min round - Person works as hard as they can for full 3mins (keep track of reps & weight)
KB Clean & Press
Core circuit: 2 rounds
Ring Flutters x 16
Russian Twists x 16
Pallof Hold x 30s e/s
3min round - Person works as hard as they can for full 3mins (keep track of reps)
Burpees
Cond: Tabata (20s on/10s off) for 12 rounds alternating between:
KB Swings
Slams
Cond: Hill Run Repeats
4 short + 2 to gym
Tuesday S&C
1a Tempo Back Squat 3 x 4 – 3s lower + 1 x max with no tempo with same weight
1b Chins 3 x 5, 1 x max
2a Tempo Incline Bench 3 x 6 – 3s lower + 1 x max with no tempo with same weight
2b Ring Hamstring curls 3 x 12 or 8e/s
2c Reverse Nordics 3 x 5
Cond:
Start with 4 lengths bear crawl
5 Rounds:
8 Wallballs
4 Burpees
8 Slams
Finish with 4 lengths bear crawl
Wed S&C
1a Pause Bench 3 x 5 – 3s pause + 1 x max with no tempo
1b KB Split Squats 3 x 8 – 3s pause + 1 x max with no tempo
2a Pause BB RDL 3 x 8 – 3s pause
2b (Unsupported) KB BO Row 3 x 10e/s
Cond:
50 BB Thrusters (20/15kg)
50 Sit Ups
50 Hanging Knee raises
25 Pushups
25 Ring Rows
Thursday
1a Deadlift 4 x 4
1b Seated SA KB Shoulder Press 3 x 8e/s
2a Pause Front Squat/OHS 2 x 6 – 3s pause + 1 x max with no tempo with same weight
2b Tempo Pullups 2 x 5 – 3s lower + 1 x max with no tempo
Cond:
Round 1 - 4mins: start at 5 reps and increase by 1 rep per min
Wallballs
Spiderman Planks
Rest 2 mins
Round 2 – 4mins: start at 5 reps and increase by 1 rep per min
KB Swings
Pushups
Fri S&C
1a Push Press 4 x 4
1b F/E Ring row 3 x 8
1c S/L RDL 3 x 5 r/l
BB Complex – 8mins
RDL
BO Row
Push Press
Squat Jumps
BB Reverse Lunge e/s
Start at 1 rep & +1 rep per round until time is up
Cond: 8 min circuit 45s/15s
Ring Mountain Climbers
Ring Assisted Jump Squats
Ropes
Elbow-Hand Plank
Slams
Lunges
Ladder Walk
Bar Hang
+ try and hold 2 min plank to finish
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