Jump Ship Training

Powerlifting, Weightlifting, Functional Training, Functional Fitness
Coach
Jump Ship .

8 Week Cannonball Strength Squat Cycle by Coach Bob Durant (@bdstrength)

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
W1D1

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

Monday
W1D2

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

Tuesday
W1D3

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

Wednesday
W1D4

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

Thursday
W1D5

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

Friday
W1D6

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

Cannonball Strength - Squat Cycle