New

Powerlifting/Bodybuilding Cycle

Jump Ship Training

Powerlifting, Bodybuilding, Functional Fitness
Coach
Bob Durant

CANNONBALL STRENGTH - POWERLIFTING/BODYBUILDING CYCLE

This cycle is designed for athletes who need a kickstart in the general strength and size department. For this cycle Olympic Movements are put on the back burner a bit as the focus is on powerlifting and overall hypertrophy. There is still a daily metcon or two so don’t worry about losing all your condition while trying to add some size!

  • Coach Bob Durant - @bdstrength
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Functional Fitness Gym
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Sample Week
Week 1 of 8-week program
Sunday
2020-10-12

A

Back Squat

@ 5

B

Deadlift

@ 1

Conditioning

C

QUALITY TIME

8 rounds :30 Heavy Russian KB Swings :30 Push up Plank Hold :30 Rest

Conditioning

D

GET FIT

AMRAP 15 5 Hang Cleans 135/95 10 Front Rack Lunges 135/95 40 Double Unders 25’ HS Walk Scoring - 25' HS walk = 2 reps

Monday
2020-10-13

A

Bench Press

@ 5

Conditioning

B

GET STRONG

Seated BB Z Press 8RM (RPE 7-8) then -10% for 2×8

Strength/Power

C

BODYBUILD

Superset A: DB Incline Iso Row 3x30sec Superset B: DB Incline Rows 3x12-15 same weight Superset C: DB incline Reverse Flys 3x15 light weight

Conditioning

D

GET FIT

Fran 21-15-9 Thrusters 95/65 Pull Ups

Tuesday
2020-10-14

Strength/Power

A

GET STRONG

Zercher Squats with Axle Bar 3RM (RPE 7-8) with 3sec ecc on each rep, then -10% for 2×3 no eccentrics

B

Pendlay Row

Conditioning

C

QUALITY TIME

Superset A: Farmer walks 4x100ft Superset B: Sandbag Cleans 4x5 or Heavy Goblet Squats 1 ¼ reps

Conditioning

D

GET STRONG

Weighted pull ups 3x3 then 1 set max reps at BW Score is max reps at BW.

Conditioning

E

GET FIT

AMRAP 15 10/8 Cal Ski or Row 15 Front Squats 75/55 10/8 Cal Ski or Row 15 Power Snatch 75/55

Thursday
2020-10-16

Conditioning

A

GET STRONG

Foam Roller Close Grip Bench 3rm (RPE 8)

B

Close Grip Bench Press

Conditioning

C

GET FIT

Every 6:00 for 36:00 40/25 Cal Bike 9-6-3 Burpee Box Jump Over Shoulder To OH 155/105

D

Barbell Bicep Curl

Friday
2020-10-17

Conditioning

A

GET STRONG

Bottom up Back Squats 3rm (RPE 7-8) then -20% for 3x3 https://www.youtube.com/watch?v=8a-hfjXC1zI score is top set

B

Rack Pull

1 x 3

C

Bulgarian Split Squat

Conditioning

D

GET STRONG

TRX or Ring Leg Curls 4x10-12 add video

E

Back Extension

Conditioning

F

GET FIT

3 rounds 500m Row 20 OHS 115/75

Powerlifting/Bodybuilding Cycle