Week 2 Cycle 28

For the following 6 weeks we will be utilizing accommodating resistance as a new training strategy. Essentially this is using special means to accommodate resistance throughout the entire range of motion rather than a specific point. Because of some joint angles and the velocity of movement, the force of the movement is less at certain joint angles.

In practical terms for us, bands can train you to break through certain sticking points during a lift.


There will be a double conditioning piece one day per week with a longer 15min piece also once per week.


BB Complexes are back, the strategy for this will be that in the first session you do it, you start at 5 reps per exercise and at every subsequent session you add one rep per exercise.


Our new benches will be getting their maiden voyage throughout this cycle too which will add nice new variety to our training.




BB Complex – 5 rounds


5 BO Row

5 Push Press

5 Front Squat

5 BW Jump Squats

5 Burpees

  • Each week you do this you plus 1 rep on to each exercise.


Cond: 9min Every Min on the Min:

1st – 15 Wallballs

2nd – 20 Jump Lunges + 5-8 pushups

3rd – 10 KB Swings + 4 Burpees



2 KB Thrusters e/s

5 chins/ 10 ring rows

10 pushups

15 squats




1a SL Hip Thrusts 3 x 10e/s

1b Band Resisted RFESS 3 x 5e/s

1c Feet elevated Side Bends 3 x 10e/s


2a Bench Press 3 x 10-8-6

2b SA KB Row 3 x 10e/s

2c Band Pullaparts 3 x 10 -1s pause


Cond:3 Rounds

30 Plate OH Lunges

20 Plate GTOH

10 Burpees




1a Band Resisted Deadlift 4 x 5

1b Hanging Leg Raises 4 x 10 + 10s hold


2a Push Press 3 x 5/3/2

2b KB Swing 3 x 15


Cond: 8mins - Partner

5 burpees

3 KB Man Makers – Reverse lunge instead of squat




1a KB Incline Chest Press 3 x 15-12-10

1b Chins 3 x 5 +1 x max – max effort BW set on bar or on rings if using bands for chins


2a KB Walking Lunge 3 x 20

2b Tempo Ring Jacknife 3 x 10


Circuit:R1=40/20, R2=50/10

Ring Plank



Squat Jumps


Ball Pick & Toss

Bar Hang

Mountain Climbers




1a Back Squat 3 x 5 - 1.5reps

1b Hollow Rocks 3 x 30s


2a Pullup 3 x 5 + 10s hold over bar

2b Half Kneeling Banded Jammer Press 3 x 8e/s

2c Landmine 3 x 8e/s


Cond: 8mins Ascending ladder

Hand Release Pushups


Ring Rows

Jump Lunge