Week 2:

This new cycle will be a 5 week cycle before re-testing the week before Christmas week. We will be continuing to work on total body strength with lifts such as the squat and deadlift. For one session each week you will have the option of either completing a back squat or deadlift to allow for members to work on the movement which suits them best.

Rep Schemes for the big compound lifts will follow the rep scheme of 5/3/1. Meaning, set 1 will be a heavy 5 reps, set 2 a heavy 3 and for the final set we will use a weight calculated at 90% of your 1RM. For this final working set you will perform as many reps as you can with good form. Good form will be stressed as always especially for this final set.

Along with maintaining accessory movements to complement all lifts we will be introducing a specific mobility piece to be completed during your recovery between sets. This will further allow for and contribute to the promotion of good movement patterns and in turn, better performance.

Needless to say we will be keeping well on top of pushing, pulling and core strength!




1a Back squat 3 x 5/3/1+ (90% 1 RM)

1b Ring hamstring curl 3 x 8

1c Couch Stretch 2 x 60s r/l

2a Ring Pull up 3 x 8

2b Offset carry 3 x 2L r/l


Cond: 10mins

5 SA Thrusters right

10 Situps

5 SA Thrusters left

10 Breakdancers

10 Hanging Knee Raises




1a Push Press 3 x 5/3/1+ (90% 1 RM)

1b KB Upright Row 3 x 10

1c Banded Lat stretch 2 x 60s r/l

2a BB Step Ups 3 x 8 r/l

2b Ring Jacknifes 3 x 10

2c Russian twists 3 x 20



20 KB Man Makers

+ 10 SitUps

+ 10 V-Ups

After reps 0,5,10,15,20




1a Deadlift 3 x 5/3/1+ (90% 1 RM)

1b Hanging Knee Rasie Hold/Straight Leg hold 3 x 30-45s

1c Banded Chest 2 x 60s r/l

2a Ring Dips/Ring Push-ups 3 x 10

2b KB Swing 3 x 20



75 Skipping

30 KB Front Racked Lunges

5 KB Thrusters

75 Skipping

20 KB Front Racked Lunges

5 KB Thrusters

75 Skipping

10 KB Front Racked Lunges

5 KB Thrusters




1a Floor Press 3 x 5/3/1+ (90% 1 RM)

1b Bent over reverse fly 3 x 10

1c Banded hamstring 2 x 60s r/l

2a RFESS 3 x 6 r/l

2b Box glute bridge 3 x 10

2c Plank rotations 3 x 8 r/l


Cond: Circuit 45/15

KB pulls over bar

Ring Mountain Climbers

Ring Plank


Ladder Walk



Elbow-Hand Plank

Bar Hang

Jump Squats




1a Squat/Deadlift 3 x 5/3/1+ (90% 1 RM)

1b KB Good mnorning 3 x 8

1c 1/2 kneeling groin hold 2 x 60s r/l

2a Chins 3 x 8

2b Tempo push ups 3 x 10


Cond: 4 x 90s Rounds – 60s rest between rounds

20 KB Swing

10 Plate GTOH

Max effort Burpees in remaining time