Week 3 - Cycle 15
For the following 6 weeks we are going to be trying to further develop our strength levels by implementing a rep scheme of 3/3/3 @90% 3RM + drop set of 10 for all main lifts. This will hopefully result in everyone improving the 3RM scores achieved during the test week just gone.
2 days during the week will be more focused on building upper body strength by utilizing a 10min upper body circuit. We will be keeping these upper body circuits the same over the 6 weeks, meaning you will be able to gauge strength improvements by the number of rounds and reps you are able to complete.
We will also be including 2 days with longer conditioning pieces along with running hills at least once a week to help improve people’s cardiovascular fitness
As always we will be working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc throughout our programming.
Mon
S&C
1a Floor Press 3 x 3 @90% 3RM + drop set of 10
1b Negative Chins 3 x 5 -5s lower
2a Landmines 3 x 16
2b Spiderman Plank 3 x16
Cond:
1min Sit Ups
Then 6 Rounds:
3 burpees + 10 box jumps
5 burpees + 10 wallballs
Finish with 20 Sit Ups
Tues
S&C
1a Squat 3 x 3 @90% 3RM + drop set of 10
1b SL RDL 3 x 8
Upper Body Circuit – 10mins:
Pushups x 10
Ring Rows x 10
Bicep curls x 10
SA Split Stance OH Press x 10 r/l
Band Pullaparts x 10
Cond:
6 Hill runs – alternate between 1 x short (walk recovery), 1 x long (to gate)
Wed
S&C
1a Strict Press 3 x 3 @90% 3RM + drop set of 10
1b Negative Pull ups 3 x 6
2a Weighted Planks 3 x 30s
2b S/A OH KB Hold 3 x 45 s r/l
Cond: 10-9-8-7-6-5-4-3-2-1 (partner)
KB Swings
Wallballs
+ 4 burpees after each round
One person does KB swing, other does wallballs, switch and then both do burpees together.
Thursday
S&C
1a Deadlift 3 x 3 @90% 3RM + drop set of 10
1b KB Swing 3 x 15
Upper Body Circuit – 10mins:
Ring Chest Flys x 10
BO Row x 10
Banded Front Raises x 10
SA KB Row x 10 r/l
Circuit: 2 Rounds R1=40/20, R2=50/10
Ring Mountain Climbers
Ropes
Plank Walkout
Slams
Ladder walk
Fri
S&C
A1. FR KB Step Ups 3 x 6 r/l
A2. Plate around the worlds 3 x 6 r/l
B1. Push Press 3 x 3 @ 90% 3 RM + drop set of 10
B2. Banded Crab Walks 3 x 8 r/l
Cond: 8min AMRAP
8 Plate GTOH
8 Plate OH Lunge
8 Squat Jumps
8 Situps
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