Cycle 24 Week 3
A back to basics sort of program for the next 6 weeks folks.
What this means is that nearly all compound lifts (squat, deadlift etc.) are in for the next 6 weeks with no tempo. Hopefully after spending the last 6 weeks utilizing tempos, most people will have improved positioning and control in the lifts and now is time to build on that.
Both the front and back squat will be included with the 20 rep max back squat being how we will train the back squat with the aim of adding 2.5-5kg per week to your starting weight. The RDL will precede the deadlift which will allow us get both lifts done on the same day and should mean better low back positioning when you deadlift.
Two days per week will start with core focused training, one day per week will have a double conditioning and one day per week will have a dedicated upper body bodybuilding style workout. This will allow us add volume and exercises for our upper body which should help with our other lifts and help take care of any imbalances present.
We’re looking forward to this one!
Monday
A1. RDL 2 x 8
A2. KB Swing 2 x 15
B. Deadlift 2 x 5
C. Upper Body Circuit (10 mins timed)
Ring Chest Flys x 10
Ring Rows x 10
Bicep Curls x 10
Skullcrushers x 10
Cond:
1Hill Run
16-14-12....4 KB Swings
4-6-8..... 16 Slams
1 Hill Run
Tuesday
A1. Push ups 4 x 10 (varying styles)
A2. BO Row 4 x 10 (varying grip)
B. Back Squat x 20 RM – start @ 60% 3RM + 2.5-5kg from last week.
Cond:
Round 1 -4mins: start at 5 reps and increase by 1 rep per min
KBSwing
Pushups
Rest 2 mins
Round 2 – 4mins: start at 5 reps and increase by 1 rep per min
Wallballs
Situps
Rest 1 min
Round 3 – 1min: Max Effort Burpees
Wednesday
Core Circuit: 2 Rounds
TGU x 2 e/s
Ring hamstring curls x 8e/s
SA KB Hold x 30s e/s
B1. RFESS 3 x 6 r/l
B2. Pull ups 3 x max
C1 Push Press 3 x 5
Cond:
15 Burpees
5 Rounds:
15 Wallballs
1 TGU r/l
15 burpees
Thursday
A1. Front Squat 5 x 2
A2. Rebound Jump to Box 5 x 4
B1. KB Clean & Press 3 x 10
Cond:
4min AMRAP
10 Slams
5 KB Clean & Press right
5 KB Clean & press left
2min rest
4min AMRAP
20 squats
10 Jump Lunges
5 pushups
Cond: 5mins
15 Plate GTOH
10 Hanging Knee raises
5 Burpees
Friday
Core circuit: 2 Rounds
Side plank bends + side plank 10+20s
Ring Body Saw x 8
Box SL Glute Bridge x 10 e/s
B1. BB Rev Lunge 4 x 6 r/l
B2. Chins 4 x max
B3. 1/2 kneeling press 4 x 10 r/l
Cond: 3 Rounds
30 wallballs
20 kb swings
Finish with 15 burpees
Buy Plavix Online No Prescription My Alli Canada [url=http://cialiviag.com]canadian pharmacy cialis[/url] Buy Clomid