Week 6 Cycle 21

For this cycle, we will be implementing a double conditioning day which will rotate day week to week. This is along with one day being a bodyweight and kettlebell only day, this will be a nice change to usual barbell training and will also include some pistol squats which will be a nice way of gauging single leg strength and overall mobility development.

Conventional deadlifts will alternate with straight leg deadlifts week to week while squats will follow a rep scheme of 2/4/8/12.

As always, we have programmed a balanced training program which covers bi-lateral and uni-lateral upper and lower body movements in multiple planes of motion. Re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.

This next 6 weeks is a great opportunity for you to dial in your diet and training so set yourself some SMART (Specific, Measurable, Achievable, Realistic, Time-Based) goals, write them down, hold yourself accountable to them and it will keep you motivated.

1a Squat 2/4/8/12
1b Box Jump 4 x 3
2a Pullups 3 x max
2b Bottoms up KB Press 3 x 8 r/l

Cond: 10mins
30 Burpees Buy in
Then as many round as possible:
5 Chins/Rows
5/10 Pushups
15 Squats
1a BB Reverse Lunge 3 x 5 r/l
1b KB Deadbud 3 x 20

Cond: 2 Rounds – 40s/20s
Ring row
Ring mountain climber

2a Side Plank – side plank – elbow plank – hand plank 2 x 2mins (30s each)

even – 10 slams/ 5 chins (8 rows)
odd – 10 KB swings/ 10 push ups

1a Deadlift 2/4/8/12
1b Hollow hold + K2E 4 x 20s + 10
2a Strict Press 12/8/4/2
2b Chins 4 x max/ 6 eccentrics if able

Cond: Partner “you go I go”
Box Jump
Hanging Knee Raises
Jump Squats
1a Pistol Squats 3 x 8
1b Pallof twist 3 x 12 r/l
1c Side plank 3 x 45 s r/l

2a KB Man Makers 3 x 8

3a (Feet Elevated) Ring Pushups 3 x 8
3b Tempo Ring Rows 3 x 8

Cond: Every min on the min -10mins
Even – 40s/30s/40s/30s/40s Wall sits
Odd – 45s Partner Slams

1a BB Pause Jump Squats 2 x 5
1b Rebound Squat Jumps 2 x 5
2a Push Press 4 x 3
2b Chins 4 x 5
3a BB Good Morning 3 x 5
3b KB Swing 3 x 10

Cond: 5 Rounds
20 KB Swings
15 Wallballs
10 Pushups