Jump Ship Training
Powerlifting, Weightlifting, Functional Training, Functional Fitness8 Week Cannonball Strength Squat Cycle by Coach Bob Durant (@bdstrength)
Features5 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
WARM UP
3 Rounds 200m Row 10 Goblet Squats 10 Hollow Rocks
Conditioning
B
GET STRONG
3 Rounds -Split Squat Iso Hold 3x30sec each *place the ball of your font foot on top of at 45lb plate, then press down so you are in a split squat, with front foot on plate while doing a calf raise with the front foot only *preform holds on both legs before doing back ext hold -Iso Back Extension 3x45sec *preform off GHD machine or you can substitute superman hold on ground
Conditioning
C
QUALITY TIME
Power Snatch + Snatch Balance 5x 2+2 60-70% of 1rm
Conditioning
D
GET FIT
For Time 3 Rounds 30 Double Unders 30’ HS Walk 3 Squat Snatch 155/105 (135/95) [115/75] Rest 1:00 (rest after completing 3 rounds above) 60 Double Unders 60’ HS Walk 6 Overhead Squats 185/135 (155/105) [135/95] 14min Cap
E
Back Squat
Conditioning
F
QUALITY TIME
3 Rounds Single Leg RDL 3x8each Single Leg DB Hip thrust 3x8 each side Banded Dead Bugs 3x20 (10each leg)
Conditioning
G
GET FIT
Optional Cardio Bike Erg 30:00 for Distance Min1 Speed pace Min 2 sustainable pace Min 3 Recovery Pace X10
Conditioning
A
WARM UP - SQUAT 2
WARM UP - SQUAT 2 3 Rounds :20 Goblet Squat Hold :20 Goblet Squats 1+1/4s :20 Goblet Lunges 15 Hollow Rocks
B
Front Squat
C
Bench Press
D
Floor Press
E
Snatch Grip Deadlift
Conditioning
F
GET FIT
For Time 50 Toes to Bar 100 Wallballs 20/14 *Every time you break/drop = 200m Run 14min Cap
Conditioning
G
QUALITY TIME
3 Rounds Prone DB Rows on Bench x10 Tricep Press Downs x25 Curls of choice x15
Conditioning
A
WARM UP - OVERHEAD 1
WARM UP - OVERHEAD 1 2 Rounds 30' HS Walk or :20 HS Hold 20 Empty Bar Strict Press 30 Hollow Rocks 20 Empty Bar Push Press Optional : add light weight second round
B
Push Press
C
Pause Back Squat
Conditioning
D
GET STRONG
Seated Goodmorning https://www.youtube.com/watch?v=S7WGAvaGxOw 3x6
Conditioning
E
GET FIT
AMRAP 11 6 Chest to Bar 12/8 Cal Echo/ABB 12 Pullups 6 Shoulder to Overhead 225/155 (185/135) [155/105]
Conditioning
F
GET POWERFUL
3 Rounds 6 DB Box Jumps 24/20" moderate weight 1 db in each hand Rest :30 10 Forward/Reverse Lunges each side https://www.youtube.com/watch?v=5ZiyCv72F20
Conditioning
G
QUALITY TIME
2 Rounds Hollow Hold :30 Plank on Hands 1:00 Rest 2:00 *If these are too easy at a plate overhead in hollow hold and a plate on your back for plank
Conditioning
H
GET FIT
Optional Cardio 8x 500m Row Rest 1:00
Conditioning
A
GET FIT
EMOM 30 For Reps at a steady pace Min 1 Wall walks Min 2 Ski Cals Min 3 Pushups Min 4 Bike Erg Cals Min 5 Rest
Conditioning
A
WARM UP - OVERHEAD 2
WARM UP - OVERHEAD 2 2 Rounds 15 Band Pull Aparts (overhand) 15 Ring Rows or Pull Ups 15 Band Pull Aparts (underhand) 10 HSPU (strict then kipping)
B
Med Ball Chest Pass
C
Strict Press
D
Close Grip Bench Press
E
Front Squat
Conditioning
F
GET FIT
AMRAP 8 (Open Wod 15.4) 3 Deficit HSPU 4/2” 3 Power Cleans 185/125 (155/105) [135/95] 6 Deficit HSPU 3 Power Cleans 9/3, 12/6, 15/6, -adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Conditioning
G
GET STRONG
3 Rounds DB Walking Lunges x10 BB Hip thrusts x10 Rest 2-3:00
Conditioning
H
GET FIT
Optional Cardio 400m Row 4 Peg Board Climbs 300m/3, 200m/2, 100m/1
A
Barbell Warm-up
Conditioning
B
GET STRONG
Every :90 for 12:00 Clean Pull + Clean + Front Squat 70-75% of 1rm C&J
C
Back Squat
Conditioning
D
GET STRONG
For Time 2 Rounds "DT" @ 155/105 (135/95) [115/75] 2 Rounds "DT" @ 185/135 (155/105) [135/95] 2 Rounds "DT" @ 225/155 (185/135) [155/105] *1 Round DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Jerks 12min Cap
Conditioning
E
QUALITY TIME
5 Rounds :30 on :60 off L Sit Hold on Rings HS Hold on Parallettes R1 = :30 L sit, Rest :60, :30 HS, Rest :60
Conditioning
F
GET FIT
Optional Cardio Every 2:00 for 20:00 12/9 Cal Echo Bike Sprints
