Week 1: First week of our new 6 week cycle!

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 5RM

1b Hanging Knee/Straight Leg Raises 3 x 10

2a Strict Press 4 x 10

2b Bent Over Straight Arm Flys 4 x 10



Tabata 1

Alternate burpees & KB Clean & Press

Rest 2 mins

Tabata 2

Alternate Jump Lunges and KB Swing



1a Landmine 3 x 16

1b Reverse Hold Lunge + Press 3 x 10

2a Ring Pullups 3 x 8

2b Offset KB Carry 3 x 4

3a KB Walking Lunges 3 x 20

3b Ring Dips/Ring Pushups 3 x max



0s - 20 Box Jumps
1:30mins - 30 Sit Ups
3 mins - 40 KB Swing
4:30 mins - 20 Box Jumps
6 mins - 30 Sit Ups
7:30 mins - 40 KB Swing

9mins – 20 Box Jumps

rest in between rounds after set reps are completed



1a Deadlift 5RM

1b Plate Sit Ups 3 x 10

2a BB Bent Over Row 4 x 10

2b KB Push Press 4 x 10



Clean & Jerk – 5 x 2

Deadlift – 5RM


Cond: 10 mins Descending Ladder



Ring Rows

Jump Lunge

Knees – Elbows




1a Floor Wipers 3 x 16

1b Ring Body Saw 3 x 8

1c Box Glute Bridge 3 x 10

2a Offset KB Step Up 3 x 8 r/l

2b KB Swing 3 x 15

3a KB Push Pulls 3 x 12

4a Half Turkish Getup 3 x 2r/l



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


Cond: circuit: (40s on/ 20 s off)


Ring chins

Ring jacknife

Goblet reverse lunge


Plate crunch

KB get ups

Push -up plank

Ball pick and toss

Mountain climbers




1a Squat 5RM

1b S/L Fallout 3 x 5 r/l

2aFloor Press 4 x 10

2b S/A Ring chin 3 x 6 r/l


Cond: 2 min rounds

8 pushups

8 burpee box jumps

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