Programming 09.30

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

Monday 09.30

Strength:

Every 2.5 mins x 9

3-3-3 back squats

3-3-3 back squats

10-10-10 front squats

*back squats should be holding that heavy set for 6 sets across - give time to build up to working weight

**3 sets of 10 front squats, go up from last week.

Workout:

5 rounds

10 KB goblet squat

10 KB snatch (5e/s)


25/20 cal cash out

RX: 32/24kg

L2: 24/16kg

L1: 16/12kg

10 min cap

Tuesday 10.01

Strength:

18 mins AMRAP for quality 

5 ring dips - add weight 

10 prone rows 21x2

15 v-ups

1 min rest

Workout:

AMRAP 16:

30 Dumbbell Hang Clean and Jerks 

25/20 cals

20 SA OH DB lunges

15 DB deadlifts

RX: 50/35lbs

L2: 35/25lbs

L1: 25/15lbs

Wednesday 10.02

IWT

3 rounds

10 BB power cleans (60-70%)

90 seconds ski/row @ 85-95%

Rest ~2 mins


Rest 5 mins

3 rounds 

10 BB squats (60-70%)

90 second ski/row @ 85-95%

Rest ~2 mins

Rest 5 mins

32 mins start 

3 rounds

10 barbell thrusters (rx: 95/65 - must be unbroken. Priority to rx. Use DBs too)

30 second bike

Rest ~2 mins

Partner A: Part A 0, 4, 8. Part B 15, 19, 23. Part C 30, 33, 36

Partner B: Part A 1, 5, 9. Part B 16, 20, 24. Part C 31, 34, 37

Partner C: Part A 2, 6, 10. Part B 17, 21, 25. Part C 32, 35, 38

Thursday 10.03

Strength:

20-10-10-10 deadlift

*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

***when weight gets too heavy for 20, 1 max effort set as close to 20 as possible

****10 minute timer. 4 mins to complete the 20 + 3 x 2 minute windows for the 10s.

Workout:

3 x 7 mins on / 1 min off

40 burpees 

Remaining time AMRAP cals

Once on each machine


Friday 10.04

Strength:

Every 2.5 mins x 6

3 push jerk

6 weighted pull ups

*push jerks will go down in reps each week with pull ups going up.

Workout:

3-6-9-12

Cals

DB push press

Ball slams

800m run

12-9-6-3

Cals

DB push press

Ball slams

RX: 50/35lbs, 35/25lbs

L2: 35/25lbs, 25/15lbs

L1: 25/15lbs, 25/15lbs

Saturday 10.05

Teams of 4

1000 cal challenge



Sunday 10.06

A1)KB FR Front Squat

X3 10reps x33X1 increase weight if you can hold the tempo 

A2) S/A bent over row 

X3 6-8/side x21X3 increase the weight 

B1)Sumo Deadlift 

X2 10 reps dual DB 

B2)21s

X2 7-7-7

B3) Contralateral Leg Raises 

X2 20 total reps 

C)KB complex 2-3rds

1RD:

FR KB Deadlift 5/side

KB Clean 5/side 

KB FR alt lunges 10reps

Find a weight you can go unbroken