Week 2
This new 6 week cycle we are going to re-incorporate the turkish get up, increase single leg work and work on improving the power clean.
We will introduce a 20 RM back squat programme in which members will try to increase the weight of their 20 rep back squat by performing 2 sessions each week, for one single set, and increase the weight by 2.5 kg each session.
For one session of the week we will be doing 2 higher intensity pieces with the following day being more strength focused. One day will be focused towards improving Kettlebell work.
As always, re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.
Tuesday
i 20 Rep Back Squat @ approx 60% 3RM
A1. Push Press 3 x 6
A2. Hollow Hold + V – Sits 3 x 20s + 10
B1. Power Clean – 3 every 90s for 6 rounds
Cond:
2 Hill runs
5 Rounds:
5 Pushups
5 Ring Rows/Chins
5 Jump Squats
5 Sit Ups
1 Hill Run
Wednesday
A1. Sumo Deadlift 3 x 6
A2. Side Plank Crunch 3 x 10 r/l
A3. S/A KB Carry 3 x 2L r/l
Cond:
40 Wallballs
30 KB Swings
20 Plate GTOH
10 Hanging Knee raises
5 Burpees
Repeat in reverse order
Plus circuit 40/20
Ring Mountain Climbers
Ring Plank
Lunges
Slams
Plank Walkouts
Bar Hang
Jump Squat
Thursday
i 20 Rep Back Squat @ approx 60% 3RM (add 2.5 kg from last effort)
A1. KB Snatch 3 x 6 r/l
A2. Ring Pull ups / Rows 3 x Close to max but no fail
B1. KB Clean + S/A Press 3 x 6
B2. Hanging knee raises 3 x 10
C1. KB Swing 3 x 15
C2. Tempo Ring Push Ups 3 x 10
Upper body/core circuit: 10 mins
SA KB Chest Press x 10 r/l
Ring Body Saw x 10
Landmine x 10 total
Lat Raises x 10
Friday
A1. BB Forward Lunge 3 x 6
A2. KB Jump Squat 3 x 5
B1. Strict Press 3 x 6
B2. Bent Over Rev Fly 3 x 10
B3. Glute Bridge + Squeeze 3 x 10 + 4 sec
Cond: 8 mins. Partner
20 slams – you go i go
20 squats – you go i go
20 Pushups – you go i go
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