Cannonball Strength - Super Total
Jump Ship Training
Weightlifting, Powerlifting, Functional FitnessCANNONBALL STRENGTH - SUPER TOTAL VOLUME/HYPERTROPHY CYCLE The best of both worlds, in this cycle we will be training both powerlifting and Olympic lifting. This 8-week cycle is designed to increase one's overall work capacity. You will be challenged both physically and mentally as volume is high to increase leg capacity and improve midline strength.
- Coach Bob Durant - @bdstrength
Conditioning
A
WARM UP
40/25 Cal Row 20 OHS w/empty bar 75' HS Walk or 5 Wall Walks
B
Hang Squat Snatch
C
Front Squat
D
Front Squat
E
Snatch Deadlift
Conditioning
F
GET FIT
AMRAP 10 10/6 Cals on AAB or Echo 10 Wallballs 20/14 10 Power Snatch 75/55 (15/15/15, 20/20/20, etc)
Conditioning
G
GET FIT
EMOM 10 Alternating Movements 20 GHD Situps 20 Pushups
Conditioning
A
WARM UP
5:00 Row 15 Jumping Squats 10 KB Taters 15 Kipping HSPU 10 KB Taters
Conditioning
B
GET STRONG
Build to a top set 3 Snatch Grip Push Press + 3 Overhead Squats then -10% and do 2 more sets snatch grip push press https://www.youtube.com/watch?v=aSfQr-nB8OI
Conditioning
C
GET STRONG
Incline DB Crush Grip Bench 5x10 https://www.youtube.com/watch?v=ai38JOlGtZM
D
Dip
Conditioning
E
GET FIT
For Time 1000m Ski or Row into 15-12-9 Strict Pullups Double DB Hang Clean and Jerk 50s/35s Ring Dips into 1000m Ski or Row
Conditioning
F
GET STRONG
Overhead Chaos Carry 4x50ft https://www.youtube.com/watch?v=sOG2DV25esU
Conditioning
A
WARM UP
3 rounds 15/10 Cal Bike 10 Double KB Russian Swing 10 Alternating KB Sots Press 5 each
B
Hang Clean
C
Bulgarian Split Squat
Conditioning
D
GET STRONG
Banded Barbell Goodmorning 3x15 These are more for tension and flow rather than max effort https://www.youtube.com/watch?v=HC0JI3hio4w
Conditioning
E
GET FIT
AMRAP 10 30 Double Unders 10 Push Jerks 155/105 (135/95) [115/75] 3 Legless Rope Climbs
Conditioning
F
GET FIT
For Time 8min Cap 400m Run 30 Toes to Bar 20 Deadlifts 315/215 (285/195) [255/175]
Conditioning
A
WARM UP
Row/Run/Bike 5min 10 BB Strict Press 10 BB Kang Squats 10 BB Snatch Balance 10 BB Alternating Jumping Lunges 5 each
Conditioning
B
GET STRONG
Build to 3rm Dip Snatch then -10% for 2x3 https://www.youtube.com/watch?v=qyLmvESKokk
Conditioning
C
GET STRONG
Build to 3rm Dip Clean then -10% for 2x3 https://www.youtube.com/watch?v=-PbgrEV9TOA
D
Strict Press
Conditioning
E
GET STRONG
Every 3:00 for 12:00 10 Pendlay Rows 100ft Filly Carry each side (200ft total) https://www.youtube.com/watch?v=8g-7b6y2q5E
Conditioning
F
GET FIT
For Time (15min Cap) 10 down to 1 Thrusters 135/95 * After each round perform 5 HSPU and 5 Toes to Bar
Conditioning
A
WARM UP
3 rounds 5 Goblet Squats with pause in bottom 5 Single Leg RDL each side with DB 10 Lateral Band Walks each way 30sec Plank
B
Back Squat
C
Lying Leg Curl
Conditioning
D
GET FIT
20 min Blood Flow Erg Bike or Row
