Week 1 Cycle 19


This new cycle we will be re-incorporating a few exercises that have been left out of training cycles for a while namely being weighted chest pressing exercises along with barbell complexes.


We will also be implementing a lot of pause work into the program to help improve people’s starting strength which should hopefully keep people making steady progress in terms of their strength levels in all the big lifts. Combined with this will be some max effort reps which will challenge people to maintain good lifting technique when fatigue is accumulates and will add another stimulus to the muscles so they adapt stronger.


Training days will change week to week also so those that are on 2 set training days per week will see greater variation.


Oh and ARMS ARE BACK!!!!!!!!!





1a BB Complex: 5 reps of each every 2:30 for 10mins


BO Row

Push Press

Reverse Lunge

Jump Squat


2a Floor Press 3 x 8 – 3s pause 1 x max same weight

2b Chins 3 x 5


Cond: As Many Rounds as possible in 10mins

20 Lunges

10 Burpees

20 KB Swing

10 Elbow to Hand Plank





1a Pause Back Squat 3 x 5 – 3s pause 1 x max with same weight as pause reps


2a Push Press 2/8/6

2b SL RDL 3 x 8 r/l


Cond: 90s rounds

6 KB Thrusters (3 right + 3 left)

6 Situps

6 Hanging Knee raises


Increase reps by 2 per round until you can’t finish in the 90s time period





1a Bent Over Row 3 x 12

1b Ring Dips/Pushup 3 x 8


2a RFESS Front Racked 3 x 5 – 3s pause

2b Alternating leg lowers 3 x 16


3a Pushup Plank 2 x 60s


Cond:3 Rounds

30 Plate OH Lunges

20 Plate GTOH

10 Plate Over Burpees






1a Deadlift 4 x 5


2a Half Kneeling SA OH Press 3 x 10 r/l

2b Plank Rotation 3 x 8 r/l

2c Hollow Hold 3 x 30s



Tabata 1 - 4mins

Alternate Squat Jumps & KB Clean & Press

Rest 2 mins

Tabata 2 – 4mins

Alternate Jump Lunges and KB Swing





1a KB Thrusters 4 x 8

1b Ring Rollouts 3 x 8


2a TGU 3 x 1

2b Pullups 3 x max


3a Bicep Curls 3 x 10

3b Skullcrushers 3 x 10


Cond: circuit 50s/10s

Ring Jacknifes

Ring Plank




- 2mins partner slam balls


Spiderman Plank

Bar Hang