Cycle 23 Week 6

For the following 6 weeks we will be incorporating tempo work for at least one major lift per day.

What this means is that we will be focusing on the eccentric or lowering portion of the lift along with the isometric or static (pause) portion of the lift.


The reason we are doing this is that the main areas that contribute to a poor lift are an inability to maintain proper body positioning (eg. tipping forward in a squat), failure to get out of a weak position (eg. stuck just below the knees in a deadlift so hips pop up) and inability to produce enough force at the weakest point (eg. stuck at the bottom of a squat).


By using tempo on all lifts we hope to address these issues and improve both basic strength levels and more importantly technique on all strength movements. It will mean lighter loads but combined with a sufficient tempo will certainly be very challenging.


We will also be combining a predominantly bodyweight day with a longer conditioning piece once a week. This will be a nice change to lifting weights and will challenge people to improve bodyweight strength levels.


As always core training will be evident throughout with a particular focus on isometric holds (hollow rocks/hanging leg holds/L-sits).


Oh and two variations of Rear Foot Elevated Split Squats will be in every week!!!!!!




A1. RFESS (ecc/iso) 3 x 5 r/l– 3s down/3s pause

A2. Dips/ Ring push up 3 x max


B1. Chins 3 x 5

B2. Jammer Press 3 x 12e/s


C1. Farmers Carry 1 x 200m


Cond: 2 Rounds - 45s on/15s off





1 min Rest




A1. RDL (ecc/iso) 3 x 5– 3s down/3s pause

A2. Pull ups 3 x max


B. Bodyweight:

Inchworm 2 x 6

Archer push ups 2 x 10

Lat lunge 2 x 10

L-sit 2 x 30s


Cond: 4 x 3mins rounds 60 s rest

1 hill run, then finish remaining time

10 swings





A1. Back Squat 2 x 2


B1. Front Squat (ecc/iso) 3 x 5 – 3s down/3s pause


C. Core

Weighted Plank 2 x 60s

Hollow rocks 2 x 30s

Landmine 2 x 30s


Emom 8 mins:


10 push ups + 8 chins/10 rows

10 kb swings + 10 slams



A1 KB Snatch 3 x 6e/s


B1. Strict press (ecc/iso) 3 x 8– 3s down/3s pause

B2. BO Reverse Flys 3 x 12

B3. Banded Lat stretch 2 x 30s e/s


C1. KB Thrusters 3 x 8 (90s rest)



Run 500m or 1 hill

After each: 2 rounds

Burpees x 5

Slam x 10





A1. TGU – build to heavy


B1. RFESS (deficit) 3 x 8 r/l

B2. KB Swing 3 x 20


C1. BO Row (ecc/iso) 3 x 8 r/l– 3s down/3s pause

C2. KB Windmills 3 x 5 r/l


Cond: 30/30 Remainder in plank X 5 rounds

Jump Lunge