Cycle 3: Week 1
Coach’s Notes: A new cycle begins!
We will go through a new 4 week progression that will lead us to a “test week” at the end of/top of the year. As per usual, you’ll see our Part 1’s get heavier and heavier as we go along and the Part 2’s and Part 3’s will remain the same. Let me know if you need any help choosing exercises and/or making adjustments!
Day 1
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
10 Squats
10 Lunges
10 Sit Ups
25 Jumping Jacks or 50 Single Unders
Part 1
Start by finding a heavy set of 10, but at the bottom of every rep, you must pause for 2 seconds.
Then, keep that same weight (or close to it) and perform 3 more sets of 10 with no pause.
*Rest as needed between all sets. At least 2min!
Part 2
4 ROUNDS - For Quality
10 Dips
*Rest as needed between rounds.
Part 3
3-4 Rounds - Depending on time and energy
10 - 20 Hollow Rocks
10 Arch Ups with a :03 Hold at the top
:30 Side Plank - Each Side
*Rest as needed
Day 2
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
5 Burpees
25 Jumping Jacks (:30 Cardio)
Part 1
First, work up to a “Heavy” set of 10 Strict Pull Ups, pausing for 2 seconds at the TOP of each rep.
Then, work up to a heavy set of 10 Barbell Strict Press with a 2 second dead stop at the bottom of each rep.
Then, with no pausing...
3 ROUNDS
10 Strict Pull Ups
10 Strict Press
*Rest as needed between all sets. At least 2min!
Part 2
4 ROUNDS - For Quality
10 Weighted Step Ups per leg
*Rest as needed between rounds.
Part 3
3-4 Rounds - Depending on time and energy
20 Slow Glute Bridge March Steps
*Rest as Needed
Day 3
General Warm Up
3-5min of Cardio of Choice, then…
PVC Front Rack Stretch for :30 each side, then...
3 Rounds
5 Squats with Pause at the bottom
5 Power Jumps (start easy in round 1, go higher by round 3)
5-10 Sit Ups
Part 1
Start by finding a heavy set of 10, but at the bottom of every rep**, you must pause for 2 seconds.
Then, keep that same weight (or close to it) and perform 3 more sets of 10 with no pause.
*Rest as needed between all sets. At least 2min!
**In the Romanian Deadlift, the weight should not touch the ground during the set. That means that this pause at the “bottom” of the rep should be with the weight off of the ground. Depending on your flexibility, the weight may be around knee level, or even down to mid-shin, as long as you are in the proper position.
Part 2
4 ROUNDS - For Quality
10 Push Press
20 Weighted Lunges (10 per side)
*Rest as needed between rounds.
Part 3
3-4 Rounds - Depending on time and energy
5-10 Down Dog to Cobra
5-10 Nordic Curls
5-10 Single Leg Glute Bridges on Each Leg
*Rest as Needed
Cycle 3: Week 2
Coach’s Notes:
We are in week 2 out of 4, leading to a Test Week in Week 5. Same format this week, but this time our pause sets and drop sets are 8’s instead of 10’s. That means we should be able to go a little heavier! Let’s go!
Day 1
General Warm Up
3-5min of Cardio of choice, then...
3 Rounds:
5-10 Air Squats
3 Inchworms (No Push Up)
:15 Hollow Hold
:15 Arch Hold
50 Single Unders or Jumping Jacks
Part 1
Start by finding a heavy set of 8, but at the bottom of every rep, you must pause for 2 seconds.
Then, keep that same weight (or close to it) and perform 3 more sets of 8 with no pause.
*Rest as needed between all sets. At least 2min!
Part 2
4 ROUNDS - For Quality
10 Dips
*Rest as needed between rounds.
Part 3
3-4 Rounds - Depending on time and energy
10 - 20 Hollow Rocks
10 Arch Ups with a :03 Hold at the top
:30 Side Plank - Each Side
*Rest as needed
Day 2
General Warm Up
3-5min of easy Cardio of Choice, then…
3 ROUNDS
10-20 Pose-Pulls per leg
Part 1
First, work up to a “Heavy” set of 8 Strict Pull Ups, pausing for 2 seconds at the TOP of each rep.
Then, work up to a heavy set of 8 Barbell Strict Press with a 2 second dead stop at the bottom of each rep.
Then, with no pausing...
3 ROUNDS
8 Strict Pull Ups
8 Strict Press
*Rest as needed between all sets. At least 2min!
Part 2
4 ROUNDS - For Quality
10 Weighted Step Ups per leg
*Rest as needed between rounds.
Part 3
3-4 Rounds - Depending on time and energy
20 Slow Glute Bridge March Steps
*Rest as Needed
Day 3
General Warm Up
3-5min of easy cardio of choice, then…
3 ROUNDS
:30-:60 of jump rope ladder drills
Part 1
Start by finding a heavy set of 8, but at the bottom of every rep**, you must pause for 2 seconds.
Then, keep that same weight (or close to it) and perform 3 more sets of 8 with no pause.
*Rest as needed between all sets. At least 2min!
**In the Romanian Deadlift, the weight should not touch the ground during the set. That means that this pause at the “bottom” of the rep should be with the weight off of the ground. Depending on your flexibility, the weight may be around knee level, or even down to mid-shin, as long as you are in the proper position.
Part 2
4 ROUNDS - For Quality
10 Push Press
20 Weighted Lunges (10 per side)
*Rest as needed between rounds.
Part 3
3-4 Rounds - Depending on time and energy
5-10 Down Dog to Cobra
5-10 Nordic Curls
5-10 Single Leg Glute Bridges on Each Leg
*Rest as Needed
Cycle 3: Week 3
Coach’s Notes:
Week 3 out of 4! Things are getting heavy! Stick with it so we can start the new year off right with some PR’s!
Day 1
General Warm Up
3-5min of easy Cardio of Choice, then…
3 Rounds
10 Air Squats
2 Inchworms (no push up)
20 Mt. Climbers
5 Squat Thrusts
2 Inchworms (no push up)
Part 1
Start by finding a heavy set of 6, but at the bottom of every rep, you must pause for 2 seconds.
Then, keep that same weight (or close to it) and perform 3 more sets of 6 with no pause.
*Rest as needed between all sets. At least 2min!
Part 2
4 ROUNDS - For Quality
10 Dips
*Rest as needed between rounds.
Part 3
3-4 Rounds - Depending on time and energy
10 - 20 Hollow Rocks
10 Arch Ups with a :03 Hold at the top
:30 Side Plank - Each Side
*Rest as needed
Day 2
General Warm Up
3-5min of Easy Cardio of Choice, then…
3 Rounds
5 Push Ups
10 Sit Ups
Part 1
First, work up to a “Heavy” set of 6 Strict Pull Ups, pausing for 2 seconds at the TOP of each rep.
Then, work up to a heavy set of 6 Barbell Strict Press with a 2 second dead stop at the bottom of each rep.
Then, with no pausing...
3 ROUNDS
6 Strict Pull Ups
6 Strict Press
*Rest as needed between all sets. At least 2min!
Part 2
4 ROUNDS - For Quality
10 Weighted Step Ups per leg
*Rest as needed between rounds.
Part 3
3-4 Rounds - Depending on time and energy
20 Slow Glute Bridge March Steps
*Rest as Needed
Day 3
General Warm Up
3-5min of easy cardio of choice, then…
3 Rounds
:15 Hollow - Alligator Roll - :15 Arch - Alligator Roll - :15 Hollow
10 V-Ups
Part 1
Start by finding a heavy set of 6, but at the bottom of every rep**, you must pause for 2 seconds.
Then, keep that same weight (or close to it) and perform 3 more sets of 6 with no pause.
*Rest as needed between all sets. At least 2min!
**In the Romanian Deadlift, the weight should not touch the ground during the set. That means that this pause at the “bottom” of the rep should be with the weight off of the ground. Depending on your flexibility, the weight may be around knee level, or even down to mid-shin, as long as you are in the proper position.
Part 2
4 ROUNDS - For Quality
10 Push Press
20 Weighted Lunges (10 per side)
*Rest as needed between rounds.
Part 3
3-4 Rounds - Depending on time and energy
5-10 Down Dog to Cobra
5-10 Nordic Curls
5-10 Single Leg Glute Bridges on Each Leg
*Rest as Needed
Cycle 3: Week 4
Coach’s Notes:
Week 4! We made it! Grind through these heavy reps this week, enjoy the holidays, and next week we will test some max lifts!
Day 1
General Warm Up
Begin with the Joint Rotation Warm Up, then...
3-5min of Cardio of Choice, then…
3 ROUNDS
:30 Plank Up-Downs (or regular Front Plank)
10 Air Squats
10 Sit Ups*
*If it’s in your wheelhouse, swap out these sit ups for 5 Inverted Burpees.
Part 1
Start by finding a heavy set of 4, but at the bottom of every rep, you must pause for 2 seconds.
Then, keep that same weight (or close to it) and perform 3 more sets of 4 with no pause.
*Rest as needed between all sets. At least 2min!
Part 2
4 ROUNDS - For Quality
10 Dips
*Rest as needed between rounds.
Part 3
3-4 Rounds - Depending on time and energy
10 - 20 Hollow Rocks
10 Arch Ups with a :03 Hold at the top
:30 Side Plank - Each Side
*Rest as needed
Day 2
General Warm Up
3-5min of Cardio of choice, then…
3 ROUNDS
:30 Each Side Plank
15 Hollow Rocks (or :20 Hollow Hold)
50 Single Unders (or 25 Jumping Jacks)
Part 1
First, work up to a “Heavy” set of 4 Strict Pull Ups, pausing for 2 seconds at the TOP of each rep.
Then, work up to a heavy set of 4 Barbell Strict Press with a 2 second dead stop at the bottom of each rep.
Then, with no pausing...
3 ROUNDS
4 Strict Pull Ups
4 Strict Press
*Rest as needed between all sets. At least 2min!
Part 2
4 ROUNDS - For Quality
10 Weighted Step Ups per leg
*Rest as needed between rounds.
Part 3
3-4 Rounds - Depending on time and energy
20 Slow Glute Bridge March Steps
*Rest as Needed
Day 3
General Warm Up
3-5min of Cardio of choice, then…
3 ROUNDS
3 - 5 Burpees
10 Deadlifts (Empty Bar, Kettlebell, Dumbbell, or PVC)
10 Lunges
10 Sit Ups
Part 1
Start by finding a heavy set of 4, but at the bottom of every rep**, you must pause for 2 seconds.
Then, keep that same weight (or close to it) and perform 3 more sets of 10 with no pause.
*Rest as needed between all sets. At least 2min!
**In the Romanian Deadlift, the weight should not touch the ground during the set. That means that this pause at the “bottom” of the rep should be with the weight off of the ground. Depending on your flexibility, the weight may be around knee level, or even down to mid-shin, as long as you are in the proper position.
Part 2
4 ROUNDS - For Quality
10 Push Press
20 Weighted Lunges (10 per side)
*Rest as needed between rounds.
Part 3
3-4 Rounds - Depending on time and energy
5-10 Down Dog to Cobra
5-10 Nordic Curls
5-10 Single Leg Glute Bridges on Each Leg
*Rest as Needed
Cycle 3: Test Week
Coach’s Notes:
This week we will be doing a bit of maxing out and an overall deload compared to the last few weeks. If you’ve never been through something like this before, let’s talk about what some of these words mean!
Maxing Out: This week, we will be looking to test a ___ rep max in 3 of our major lifts. Day 1 is some kind of squat, Day 2 is some kind of press, and Day 3 is some kind of Deadlift. A __ Rep Max, means we are looking to really push our limits and find the heaviest weight that we can possibly lift for the number of reps prescribed. The unspoken (until now, I guess) rule here is that you MUST REMAIN SAFE when attempting these lifts! For Squats, that means having a plan (a spotter or bail out technique) in place in case you squat down and cannot get back up. For all of the lifts, that means not ever letting your technique get out of control. Do not fight through bad reps. You may “win” that set, but I promise whatever injuries you acquire will mean “losing” for the next week or month or year. I’ve seen it happen!
The options for rep schemes are 1 Rep Max, 3 Rep Max, or 5 Rep Max. Only attempt ONE of them, and I’d highly recommend only taking one or two attempts at whichever one you choose. Do not get stubborn and take lots of attempts! Your body will hate you!
Why the options? Because doing a 1 Rep Max lift is definitely not for everyone! The purpose of testing your maxes is to see your gainz and apply the information gathered to future lifting schemes. You can absolutely accomplish those things with 3 Rep max or a 5 Rep Max as well! I personally can’t stand 1 Rep Max lifts so I will definitely be going for a 3 or a 5.
If you have ANY questions or concerns about how to handle the maxing out, please contact me before you attempt it!
Deload: A deload week (or chunk of programming) simply means that we are going to lessen the overall workload for the day or week in order to let your body recover a bit. Although the Maxing Out portion of these days will be intense, the overall workload for the day should be lighter than usual. Take advantage of this time to heal up! We will start building the intensity back up at the top of the new year.
Day 1
General Warm-Up
3-5 minutes of Cardio of choice, then…
3 ROUNDS
10 Air Squats
10 Sit Ups
2 Spiderman Lunges
20 Mt. Climbers
Part 1
Take ONE of the following options:
Work up to a 1 Rep Max Squat
Work up to a 3 Rep Max Squat
Work up to a 5 Rep Max Squat
*Any weighted squat variation that you like will work! Options would be Back Squat, Front Squat, Overhead Squat, or Dumbbell Squat Variations.
Part 2
3-5 Rounds (At Your Own Pace)
20 Lunges (weighted or not)
1:00 of toughest Plank Variation*
Day 2
General Warm-Up
3-5 minutes of Cardio of choice, then…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5-10 Bodyweight Rows or Strict Pull Ups
:30 of Plank Up-Downs
Part 1
Take ONE of the following options:
Work up to a 1 Rep Max Press
Work up to a 3 Rep Max Press
Work up to a 5 Rep Max Press
*Any press that you like will work! Options are Strict Press, Push Press, Barbell Bench Press, Dumbbell Bench Press, Floor Press, or Dips.
Part 2
3-5 Rounds (At Your Own Pace)
10 Good Mornings (light and careful!)
5-10 Strict Pull Ups
1:00 Side Plank (Each Side)
Day 3
General Warm-Up
3-5 minutes of Cardio of choice, then…
3 ROUNDS
10 Glute Bridges with a :02 hold at the top
:10 Hollow Hold - Alligator Roll - :10 Arch Hold
5-10 Push Ups
Part 1
Take ONE of the following options:
Work up to a 1 Rep Max Deadlift
Work up to a 3 Rep Max Deadlift
Work up to a 5 Rep Max Deadlift
*Any weighted hinge variation will work for today! That could be any barbell, dumbbell or Kettlebell deadlift that you feel comfortable with.
Part 2
3-5 Rounds (At Your Own Pace)
10 Single Arm Hang Hang Clean and Jerk (Each Arm)
10 Strict Toes To Bar (or Hanging Knee Raises)
:30 Arch Hold
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