Week 3:

For this new 6 week cycle we will be incorporating eccentric focused work along with pause work for all the major lifts. These are being implemented with the view of breaking through some strength plateaus as well as adding a bit of variety to all the major lifts.

Also, we will be continuing to progress the clean using the power clean version of the lift from the floor. We will also dedicate some time to the hang snatch which may be a new movement to some people but we're sure many of you will learn to love.

Mon

S&C

Hang Snatch - build to 3RM

1a Pause Back Squats 3 x 5 -5s Pause @~70-75% 1RM

1b Half Kneeling SA KB Press 3 x 8 r/l

2a Ring Hamstring Curls 2 x 12

2b Deadbug 2 x 20

Cond:10 mins ladder

1 SA KB Thruster right & left

1 Sit up

1 Jump Lunge r/l

Then 2,3,4 and so on.......

Tuesday

S&C

1a Isometric Strict Press 3 x 5 -5s pause

1b Partial range Chins 3 x 5 top-mid + max effort full range

2a KB Lunges 3 x 20

2b Ring Dips 3 x 8

3a SA KB Swing 2 x 10r/l

3b Farmers Hold 2 x 45s

Cond: Circuit 45/15

Ring Mountain Climbers

Ring Plank

Ropes

Squats

- 1min max effort burpees after station 4 then 1 min rest and finish circuit

Elbow-Hand Plank

Lunges

Slams

Bar Hang

Wed

S&C

Power Clean – build to 3RM

1a Pause Deadlifts 3 x 5 -3s Pause @~70-75% 1RM

1b Ring Fallouts 3 x 8

1c KB Twist & Press 3 x 8

2a Ecc Focused Bicep Curls 2 x 10

2b Skull Crushers 2 x 10

Cond: EMOTM 10

5 Burpees

5 Plate GTOH

5 Box Jumps

Thurs

S&C

A1. Pause Pull Ups 3 x 6 (4 sec pause)

A2. Pause Floor Press 3 x 8

B1. KB Thrusters 3 x 10

B2. Pallof Twist 3 x 12 r/l

Cond: EMOTM 15

1. 15 Slams

2. 60s skipping

3. 15 Wallballs

Fri

S&C

A1. RFESS 3 x 8 r/l

A2. KB Swing 3 x 20

B1. Push Press 3 x 5

B2. Back Raises 3 x 10

B3. Band Pull aparts 3 x 15

Cond: 10 Rounds

10 Jump Squats

10 Pushups

10 KB Swings

Finish with 25 Wallballs