I've decided to create a general and inclusive strength bias to the start of this program. Strong is the new skinny!!Being strong makes you generally more useful in life.
The base exercises in 1a will traditionally stay in the 5/3/1 format, with the exception of tuesday's bench press / deadlift work. That will be close grip and volume based. This is for more relevant strength transferability to things like handstand push ups, shoulder-to-overhead exercises etc. Also protecting the shoulder joint a little more than the traditional bench press.
1b. Skill transfer exercises and olympic lifts:
This is all gauged to come together towards the end of the program (weeks 9 - 12). Between now and then you will be covering both Olympic Lifts (Snatch + Clean & Jerk), skill and strength progression exercises, here in isolation.
You will notice some % breakdowns following the 1b movements below. This is week-to-week and the reps will vary as the % goes up from weeks 1 - 4.
This will also be back to basics and increasing in complexity concurrently with the strength and skill work from weeks 1 - 12. For the next 4 weeks it will be biased towards Metcon (Cardio) and Gymnastics exercises. Singlets (Single movement) Couplets (Two movements) Triplets (Three) and Chippers (4 +), of the above and recycling in that format day-to-day.
2b. Midline / accessory:
These will pop up periodically and are to be done in your own time after the session.
Consistency and application is key to maximise results. I'd like to see all you guys getting in and warm promptly everyday. we'll be cramming a lot into each session.
Let's do this!!
Week 1 - 4
1a. Back squat. 5/3/1/deload.
1b. EMOM (every min on the min) for 10min - power clean. 70%/75%/80%/85%.
1a. Close grip bench press. 15/12/10/8.
1b. Deadlift. 70%/75%/80%/85%.
*The above will be done alternating set for set for 5 rounds with 2mins rest in between each.
1a. Press. 5/3/1deload.
1b. BB bent over row. 15/12/10/8
* the bent over rows will be done for 3 sets.
*catch up day if you will one earlier in the week.
1a. Front squat. 5/3/1/deload.
1b. EMOM (every min on the min) for 10min - snatch. 70%/75%/80%/85%.
Today's session is as follows:
Warm up - 40% x 5, 50% x 5, 60% x 3
Working - 65% x 5, 75% x 5, 85% x 5+
EMOM (every min on the min) for 10min. 5 TNG (tap and go) power clean @ 70% of 1RM.
Run or row 2km