Week 5 Cycle 27
The first week of our new cycle commences on Monday Nov 20th and it sees the inclusion of a BB Complex as a strength piece where people will try to increase the weight used over the 6 week cycle. We will be keeping a slightly longer 15 minute conditioning piece with continued work on the Turkish Get-Up whilst under a cardio response.
Deadlift will be trained using the 2 reps every minute on the minute (EMOM) approach while we will be back squatting on the 50 rep day. On this day members will have a certain amount of exercises to perform 50 repititions of. These reps can be broken up however the individual wants.
Single leg strength exercises which we havent seen in a while such as the single leg squat as well as the split stance barbell RDL will be included to continue working on lower body strength and stability.
Of course, upper body push and pull exercises will be worked on throughout the cycle along with effective core training. Looking forward to the pre-Christmas training cycle.
Monday
A. BB Complex: 5 sets
Push Press x 5
Rev Lunge x 8
Back Squat x 8
B. 15 min:
TGU x 2 r/l
GTOH x 15
Squats x 15
Sit Ups x 15
Ring Row x 15
Burpees x 8
Wall sit from min 7-8 then return to current round
Tuesday
A Deadlift – 2 reps EMOM x 7 min
B1. Weighted Plank 2 x 45s
B2. Side Hand Plank 2 x 30s r/l
B3. Pushup Plank Walkouts 2 x 8
C1. Ring Dips/ Push ups 3 x 10
C2. Pull ups 3 x max
Cond: Circuit 50s/10s – 2 Rounds
Ropes
KB Man Makers
Slams
Bear Crawl
Wednesday
A1. Back Squat 3 x 3
A2. KB Squat Jump 3 x 5
Complete 50 reps:
BB Push Press
KB Swing
Push ups
Jump Lunge
V-Sits
Slams
Ring Rows
Thursday
A1. RFESS 3 x 15/10/5 r/l
B1. Floor Press 3 x 6
B2. Ring Push up 3 x 10
B3. Push up plank 3 x 60s
C1. BB BO Row 3 x 10
C2. Ring Row 3 x 10
C2. Pullaparts 3 x 15
Cond: 3 Rounds AMRAP
Round 1=3mins, round 2 = 2mins, round 3 = 90s
5 Pushups
10 Kettlebell Swings
10 Squats
10 Jump Lunges
Rest 60s
Friday
A1. S/L Squat from box 3 x 6 r/l
A2. Jammer Push Press 3 x 10 r/l
A3. Landmine 3 x 8 r/l
B1. Split Stance BB RDL 3 x 6 r/l
B2. Banded KB Swing 3 x 15
Cond: 90s rounds
8 Ring Rows/4 Chins
8 burpee
Increase reps by 2 per round (1 for chins) until you can’t finish in the 90s time period
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