Our programming will follow cycles, covering all areas of the body and all energy systems each week.
The programming will see our main training days Monday - Friday. Saturday will be our version of game day - a big team workout where everyone goes hard. Sunday will be similar to Functional bodybuilding, no conventional workout.
We have just finished an 8 week cycle testing and improving some big lifts. The current cycle will be moving away from maximal strength and towards higher volume, time under tension and making sure we move as well as possible.
Generally, day by day it will look like this…
Monday - lower body - squats + short workout
Tuesday - upper body - bench + accessory
Wednesday - one long workout
Thursday - lower body - RDLs + split squats + interval workout
Friday - upper body - push / pull
Saturday - big team workouts
Sunday - functional bodybuilding
Every 2.5 mins x 9
5-5-5 front squats
5-5-5 front squats
10-10-10 FR lunges
*try to hold sets of 5 at the same weight as last week, more sets. Lunges same as previous weeks, add weight.
**allow time to warm up to working weight.
‘Death race’ (comptrain benchmark)
10 mins cap - aiming to go fast - pick cals that can be sprinted.
L2: 12/9 cals
L1: 9/6 cals
18 mins AMRAP for quality
2 bench press 32x1
3 chin ups w/ 10 second hold at the top
1 min rest
70 lateral hops
60 jumping lunges
20 SA KB snatch (10e/s)
10 SA KB thrusters (5e/s)
20 min cap
12 mins on/4 mins off x 3
200m farmers carry
ME wall balls
*back to the run every time you drop or pause on the wall balls
30 air squats
10 strict pull ups
L2: 5 pull ups per round
L1: ring rows
5 RDL 32x1
10 Bulgarian split squat e/s 31x1
*less reps of rdl - more weight
**same reps of split squat, last week was tough? Try and increase weight slightly or move better with same weight.
4 mins on / 2 mins off x 3
Every 2.5 mins x 6
3 strict press
2 weighted strict pull ups
*less reps of both, add weight
80/60 cals buy in
6 push ups
9 sit ups
GJ team triathlon
Teams of 3
300 cal bike
*keep 25lbs plate off the floor at all times - 400m team run penalty if dropped.
**team of 4 - 5 d-ball over the shoulder after every effort.
A1)Dual KB Front Rack Squats
X4 12 reps (heavy weight) rest :45
A2)KB S/A front rack farmers carry
X4 50m/side (build from last week)
B1)S/A OH step up
X3 8/side (build)
B2)Dual KB Row
X3 10 reps x21X3
1min :30 X body V-ups
2min :30 sit ups