Cycle 22 Week 1
Within this new cycle, big lifts (squat, deadlift) will comprise of 4 working sets. 3 sets of a heavy 3 reps, finishing with a final set of max effort reps at Bodyweight for those able or 3/4 BW.
Structure of some classes will differ with a couple of days including 2 conditioning pieces and one day with a longer conditioning ;-).
Certain lifts such as the Push press and BO row will comprise of 4 working sets. Push press will follow 3 sets of a heavy 3 with a final set at a weight allowing the individual to perform 10+. Bent over row will follow a similar structure with the first 3 sets set at 8 reps and a final high rep set at a weight allowing for 15+ reps.
Certain exercises which may not have been in the last cycle include Front squat, BB Step-up, as well as weighted plate push ups.
Looking forward to getting stuck in after a very pleasing test week!
Monday
A1. Back Squat x 3/3/3/(BW) max
A2. KB Jump Squat 3 x 5
Cond: Tabata x 6 rounds
KB Rev Lunge
Hanging knees
Ring push up
Cond: 8 mins
Alt 30/30, 40/20
Burpee
Wallball
Tuesday
A1. Weighted Plate (Ring) Push up 4 x 10
A2. Weighted Pull up (ring/bar) 4 x 6/max
B1. S/L BB RDL 3 x 6 r/l
B2. S/A OH KB Press 3 x 10 r/l
C1. Hollow hold + leg raise 2 x 20s + 10
C2. Superman hold + dynamics 2 x 20s + 10
Cond: 20-16-12-8-4
Jump Lunge
Ring Row
S/A KB Thruster x 5 r/l (each round)
Wednesday
Cond: 8 mins
TGU x 1 r/l
Slams x 10
Sit up x 10
- Front Squat 4 x 6
- S/A KB Row 4 x 8 r/l
Cond: 4 x 90s rounds 60 s rest
20 swings
10 GTOH
remainder – max effort burpees
Thursday
A1. Push Press x 3/3/3/ 10+
B1. BB Step up 3 x 6 r/l
C1. BO Row x 8/8/8/15+
Cond: 5 rounds
KB Thruster x 30s
Skip x 60s
Rest x 30s
Friday
A1. Deadlift 3/3/3/ (BW) +
A2. Pause Box jump 3 x 4
B1. Hip Thrust 2 x 15
B2. S/A KB Hold 2 x 30s
Cond: 15 mins
6 min: 45/15
Ropes
Sit up
Squat Jump
Mountain Climbers
Ladder walk
Hanging knee hold
rest 2 mins
6 min
Partner
Slams x 8 each
Wallball x 8 each
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