Jump Ship Training
Powerlifting, Bodybuilding, Functional FitnessCANNONBALL STRENGTH - POWERLIFTING/BODYBUILDING CYCLE
October 12 2020 - December 5 2020
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
Features5 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
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
