Week 3:

This training cycle we will be continuing to work on total body strength with lifts such as the squat and deadlift. Rep schemes for these lifts in particular will start at 5RMs for week 1 and as the weeks progress we will be lowering the reps whilst increasing load. After this 6 weeks we will be testing everyones 1 rep max. 1RM testing will be used only for the squat and deadlift. We will be squatting twice per week and deadlifting once per week.

In addition to this we will be incorporating front squat technique work into our squatting warm up sets in order to improve everyones technical proficiency in this lift. Halting deadlifts (above the knee) will be incorporated into our deadlift warm-up sets with a view to improving proper deadlift technique. Furthermore, on the second squat day we will be utilizing tempo and pause warm-up sets.

On our squat and deadlift days we will be continuing to improve on upper body strength utilizing various overhead, vertical and horizontal pushing and pulling variations. The rep scheme will stay at sets of ten reps for the duration of the cycle, ultimately testing a 5 RM post 6 weeks.

2 days during the week will be more focused on building core strength, working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc.

Olympic weightlifting will be done 2 days per week for those looking to continue progressing with the snatch and clean and jerk.

Finally, big congratulations to all members on completion of the last training cycle. The testing data that we collected showed great improvements in strength, power and endurance. Looking forward to seeing some great results from the oncoming training cycle!



1a Back squat 3 x 4

1b Hanging Knee/Straight Leg Raises 3 x 10

2a Strict Press 3 x 10

2b SA KB Rows 3 x 10

Cond - 5 AMRAP

10 KB Clean & Press

50 Skips

Rest 1 min


5 Pushups

8 Single-side KB Squats r/l

2 Burpees



1a Half Kneeling Landmine 3 x 8 r/l

1b SL KB Deadlift 3 x 12 r/l

2a Ring Pullups 3 x 8

2b Offset KB Carry (one above/one side) 3 x 4

3a KB Split Squat 3 x 5 r/l – 5 s hold each rep

3b Ring Dips/Ring Pushups 3 x max

Cond: EMOTM 10
Evens: 2 Turkish Getups
Odds: 5 Burpees + 10 Jump Lunges



1a Deadlift 3 x 4

1b SA KB Sit Ups 3 x 8 r/l

2a BB Bent Over Row 3 x 10

2b Seated KB Press 3 x 10


Clean & Jerk – 5 x 2

Deadlift – 5RM

Cond - 5 Rounds:

30s Wallballs

30s Box Jumps

60s Rest



1a Hollow hold + leg lowers 3 x 20s + 10

1b S/L ball glute bridge 3 x 8 r/l

1c Spidey plank 3 x 12

2a (OH) BB Lunge lunge 3 x 6 rl

2b KB Chest press 3 x 10

3a KB Swing 2 x 60s (30s rest)


Power Snatch + Snatch Push press + OHS 5 x 3 + 3 + 3


0s - 10 Burpee Box Step Overs
1:30mins – 20 Elbow to Hand Planks
3 mins - 40 KB Swing
4:30 mins - 10 Burpee Box Step Overs
6 mins - 20 Elbow to Hand Planks
7:30 mins - 40 KB Swing

9mins – 10 Burpee Box Step Overs

rest in between rounds after set reps are completed



1a Squat 3 x 4

1b Plate Crunch (slow) 3 x 15

2aFloor Press 4 x 10

2b Pull ups 4 x max

Cond - 3 Rounds:

1 Hill run

10 Pushups

10 KB Swings

10 Sit Ups