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 DB work
Wednesday - IWT
Thursday - deadlifts + partner workout
Friday - upper body - push / pull
Saturday - big team workouts
Sunday - functional bodybuilding
Every 2.5 mins x 9
7-5-5 back squats
5-5-5 back squats
10-10-10 back rack reverse lunges
*back squats - hold the 5 sets of 5 at the same weight you did 4 sets of 5 last week
**hold lunges consistent, add weight from last week.
15 min cap
18 mins AMRAP for quality
8 BB pendlay row (2 second hold at the top)
10 seasaw DB press
12 DB bench (no tempo)
14 rower pikes
1 min rest
30 KB swings
30 DB push press
30 sit ups
RX: 50/35lbs, 32/24kg
L2: 35/25lbs, 24/16kg
L1: 25/15lbs, 16/12kg
Changing the movements up - DB snatch, low reps - go heavier than you normally would. Should be hard.
KB front squats slightly lighter than barbell ones, but still feel hard.
Aim to use the same machines as previous weeks and improve scores.
12/14 heavy DB snatch (heavier than you’d normally use in a workout)
90 seconds bike/ski/row @ 85-95%
Rest ~2 mins
Rest 5 mins
8-10 double KB front squats
90 second bike/ski/row @ 85-95%
Rest ~2 mins
Rest 5 mins
Partner A: Part A 0, 4, 8. Part B 15, 19, 23.
Partner B: Part A 1, 5, 9. Part B 16, 20, 24.
Partner C: Part A 2, 6, 10. Part B 17, 21, 25.
32 mins start
9 min AMRAP
2 TGU e/s
30 hollow rocks
*every 3 mins, 20-30 second chin over the bar hold
*3rd week of TGU, move up in weight if you’re comfortable
*unbroken set of 20. 10s split into 5 touch and go + 5 dead stop with reset
**All at same weight, add 5-10lbs from last week (last week should have been around 50%)
***when weight gets too heavy for 20, 1 max effort set as close to 20 as possible
ME cals in remaining time
25 min time cap
Every 2.5 mins x 6
4 push press
5-8 ring dips 31x3
E2MOM x 9 (18 mins total)
25/20 cal bike
1 round of DT
L2: 95/65lbs, 21/17 cals
L1: DB DT, 16/12 cals
Try to choose a scale that is doable but still difficult. Reps or weight can be changed.
Should be working for no more than 90 seconds every 2 minute window.
Teams of 4
*200m run after every round
A1) Banded Jumping BB/Squats
X4 10-12 reps add weight from last week
A2) Paloff Press
X4 15/side (add small plate if needed)
A3) S/A Upright Row
B1) Plyo Push Up
X3 10 add a plate
B2) Front Rack DL
X3 6-8/side up the weight from last week
ME L Sit Holds
:45 Dead Bug