Really excited for the next 6 weeks format for training which will adhere to the following format:
Week 1 we will 5 rep max test a major lift or movement each day and then over then over the following 4 weeks we will do a variation of this lift and then retest the original lift again in 6 weeks and hopefully see some gainz (eg. 5RM back squat week 1 – box squat week 2 - Dynamic squats Week 3 and so on until 5RM back squat again week 6).
The following lifts will be tested:
5RM Back Squat
5RM Strict Overhead Press – no use of legs at all!
5RM Barbell Lunge
5RM Chins or best score achieved
Max Effort Plank
2 min burpees
This should keep people motivated to demonstrate consistency to their training/ nutrition and recovery outside of the gym as those that do can expect to see big improvements in fitness/strength and body composition.
Mon
S&C
A1 Pause Back Squat 4 x 5
A2 Goblet jump squats 4 x 5
B1 Ring Fly 3 x 10
B2 S/L ball glute bridge 3x 8 r/l
B3 Ring rollout 3 x 8
C1 Max effort bar hang
Cond: BB Complex
5 -1 RDL
5 -1 BO Row
5 -1 Push Press
5 -1 Jump Squats
5 -1 Bar over burpees
Tuesday
S&C
A1 Jammer press 4 x 6 r/l
A2 Rev lunge into jammer 4 x 3 r/l
A3 Plank rotations 4 x 8 r/l
B1 KB Complex: DA KB Clean + SA Thruster 3 x 5 r/l
Cond: 15 min time cap
500m run
30 Walking Lunges
500m run
30 Sit ups
500m run
30 KB Clean & Press (15 r/l)
500m run
30 Knees to elbows
Wed
S&C
A1 Split squat 4 x 8 r/l
A2 SL power jumps 4 x 5 r/l
B1 Weighted push-up 3 x 10
B2 Partner chest throws 3 x 5
B3 Partner sit-up throws 3 x 10
Cond:
10,9,8..........1 Burpees
1,2,3............10 Hanging Knee Raises
Thursday
S&C
A1 BB bent over row 3 x 10
A2 KB Chest Press 3 x 8
A3 Plate OH sit-up 3 x 15
B1 KB Complex: KB Snatch & Push press 3 x 5 r/l
B2 SL KB RDL 3 x 6 r/l
Cond:
5mins of:
3/4 rounds
5 Chins/Ring Rows
10 Pushups
15 Squats
Finish remaining time in as many reps as possible of wallballs
3 mins rest
5mins of:
3/4 rounds
5 Chins/Ring Rows
10 Pushups
15 Squats
Finish remaining time in as many reps as possible of wallballs
Friday
S&C
A1 Farmers carry 1 x 8 l
B1 KB L-sit 3 x 20-30s
B2 KB Plank 3 x 30 - 45 s
B3 Plate pullovers
C1 BB Reverse Lunge 3 x 1min on/off
Cond: Run
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