Bionic Commandos

PROGRAM SUMMARY

Bench Marks

Aim to be able to complete The Christmas Pudding Test with correct form for the set number of reps of all exercises. When you can complete the test properly, the next goal is to be able to complete it in under 10 minutes.

Re-test your 1 rep max for squat, dead-lift, and chosen overhead lifts at the end of every four week period.

There are only three circuits this month to be completed in rotation 2 to 3 times per week. You can time these to monitor progress.

Aim to be able to hold a plank for 2 minutes and side planks for 90s before progressing to the other core exercises.

STRENGTH

Continue to use the Wendler 5,3,1 rep system for 4 weeks. I will post up the reps each week with some pull-up and dip variations.

Session 1

Session 2

CIRCUITS

Complete 2 to 3 circuits per week. Keep rotating through the three circuits over the 4 week program. Each circuit can be completed in 10 to 20 minutes. Aim to complete each circuit in your best time.

Circuit 1 – Pick your poison

Use 60% 1 rep max on weighted exercises. Use either; barbell, dbs or kbs.

  • Clean x 5
  • Front Squat x 5
  • Push Press x 5
  • Pull Ups x 10
  • Repeat x 3

Circuit 2 – King of the swingers

  • Kettlebell Swings (heavy)
  • Press Ups
  • Lateral Box Jumps
  • Repeat x 3
  • 30 / 50 / 20 reps of each per set

Circuit 3 – Jumping Jaffar

Use a weight with which you can perform 10 overhead squats correctly.

  • Barbell Overhead Squat x 10
  • Barbell Clean & Press into Press Up x 10
  • Squat-Thrust into Jump Pull-Up x 10
  • Burpee Box-Jump x 10
  • Repeat x 4

CORE

Core exercises should be performed after a strength session or circuit. Practice planks 2 to 3 times per week until the following times are achieved.

Plank (2 minutes)

Side-Planks (1.5 minutes)

Once planks can be performed as above choose from the following exercises once per week whilst continuing with the planks once per week. Choose one hip flexion movement and one rotation movement. Complete 3 sets of 10 of each exercise, adding resistance if necessary.

Hip-flexion

Rotation

 

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5 Responses to Bionic Commandos

  1. Pingback: Bionic Commandos week 1 | getbeasted

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  5. Pingback: Bionic Commandos final week | getbeasted

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