Week 6
This new 6 week cycle we are going to re-incorporate the turkish get up, increase single leg work and work on improving the power clean.
We will introduce a 20 RM back squat programme in which members will try to increase the weight of their 20 rep back squat by performing 2 sessions each week, for one single set, and increase the weight by 2.5 kg each session.
For one session of the week we will be doing 2 higher intensity pieces with the following day being more strength focused. One day will be focused towards improving Kettlebell work.
As always, re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.
Monday
i Turkish Get Up 3 x 2 r/l
A1. BB Reverse Lunge 3 x 6
A2. Chins 3 x 6 plus 10sec lower on last rep
B1. BB BO Row 3 x 10
B2. Ring Dips/ Tempo push ups + max hold 3 x 10
Cond:
1 Hill run
3 rounds: 5 Pullups/Ring Rows – 10pushups – 15 squats
1 Hill run
3 rounds: 5 Pullups/Ring Rows – 10pushups – 15 squats
1 Hill run
Tuesday
i 20 Rep Back Squat @ approx 60% 3RM
A1. Push Press 3 x 6
A2. V-Sits + Leg Lowers 3 x 10+10
B1. Power Clean – 3 every 90s for 6 rounds
Cond:
3min AMRAP
4 Situps
6 Box Jumps
8 Swings
2min Rest
2min AMRAP
1min Rest
1min AMRAP
30s Rest
30s AMRAP
Wednesday
A1. Sumo Deadlift 3 x 6
A2. S/A OH Hold 3 x 30s
A3. Side Plank crunch 3 x 10 r/l
Cond:
40 Wallballs
30 KB Swings
20 Plate GTOH
10 Hanging Knee raises
5 Burpees
Repeat in reverse order
Plus circuit 40/20
Ring Mountain Climbers
Ring Plank
Lunges
Slams
Side plank left
Side plank right
Squat
Thursday
i 20 Rep Back Squat @ approx 60% 3RM (add 2.5 kg from last effort)
A1. KB Snatch 3 x 6 r/l
A2. Ring Pull ups/ rows 3 x max
B1. KB Clean + S/A Press 3 x 6
B2. Spidey Plank 3 x 6 r/l
C1. KB Swing 3 x 15
C2. Reverse crunch 3 x 12
Upper body/core circuit: 10 mins
SA KB Chest Press x 10 r/l
Ring Body Saw x 10
Landmine x 10 total
Lat Raises x 10
Friday
A1. FR KB Step ups 3 x 6 r/l
A2. S/A KB Row 3 x 12 r/l
B1. Strict Press 3 x 6
B2. Standing Ring Fallout 3 x 8
B3. Foam Roller Glute Bridge + Squeeze 3 x 10 + 4 sec
Cond: 10 mins. Partner all – you go i go
20 slams
20 squats
20 Burpees
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