Week 3 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.
Mon
S&C
1a RDL 4 x 8
1b Deadbugs 4 x 16
2a Strict Press 12/8/4/2
2b BO Reverse Flys 4 x 10
Cond:
Start with 15 Burpees
6 Rounds:
10 Hanging Knee raises
10 KB Swings
Finish with 15 Burpees
Tuesday
S&C
1a BB Reverse Lunge 3 x 5 r/l
1b Ring Skullcrushers 3 x 10
Cond:
EMOM 8
even – 10 slams/ 5 chins (8 rows)
odd – 10 KB swings/ 10 push ups
2a Side Plank – side plank – elbow plank – hand plank 2 x 2mins (30s each)
Cond: 3 Rounds
10 Sit Ups
20 Jump Lunges
10 KB Clean & press each side
20 Goblet Squats
Wed
S&C
1a Pistol Squats 3 x 8
1b Floor wipers 3 x 5 r/l
2a KB Complex: 3 rounds each side
1 TGU
5 KB Swings
5KB Clean
5 KB Squats
5 KB Presses
3a (Feet Elevated) Ring Pushups 3 x 8
3b (Feet Elevated Ring Rows 3 x 8
Cond: Partner
50 Slams you go i go
3 Rounds: each
5 Pushups
10 lunges
15 Squats
50 Slams you go i go
Thursday
S&C
1a Squat 2/4/8/12
1b Box Jump 4 x 3
2a Pullups 3 x max
2b Jammer Press 3 x 8 r/l
2c Half Landmine 3 x 8r/l
Cond: 9min Every Min on the Min:
1st – 15/20 Wallballs
2nd – 20 Jump Lunges
3rd – 10 KB Swings + 4 Burpees
10th min + = Max effort plank (2min cut off)
Fri
S&C
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:
20-16-12-8-4
Plate GTOH
Sit Ups
Ring Rows
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