Cycle 31 Week 4

The start of a brand new program brings with it some new rep schemes and exercises.


For most major lifts we will be implementing a 3/6/9/12 rep protocol whereby you slightly decrease the weight as the reps increase allowing us to get a heavy lift in along with some increased volume. The exception being the bench press, where we will be starting with a 20rep bench at approx 60-70% of your 5RM and trying to add 2.5kg/week. We have previously done this with back squat with great results so hoping for something similar.


After the introduction of the overhead squat (OHS) in the last cycle it will be included as an option one day per week where people can choose between the OHS or the front squat (FS). Whichever option you choose you will also implement in the BB complex that will also be present on that day.


The push press/BB reverse lunge and BB split squats are back along with the introduction of the Nordic and reverse Nordic hamstring curls.


Core training throughout with it being the sole focus after the deadlift and as always conditioning will vary in length and type from day to day.



20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a Bench 3 x 5

1b Chins 3 x 3/6/9 if you can start weighted or max if unweighted

2a BB Split Squats 2 x 15e/s

2b SA Ring Rows 2 x 8e/s



1 Hill run

20 KB Pushups

20 Situps


1 Hill Run

20 KB Front Squats

20 Russian Twists


1 Hill Run

20 KB Pulls

20 Spiderman Planks



1a Back Squats 3/6/9/12

1b Pushup Position Weighted Plank 3 x 30s


2a 1/2 Kneeling Banded jammer Press 3 x 8 r/l

2b Pull up 3 x 5


3b Nordic curls 2 x 7

3b Reverse Nordics 2 x 7


Cond: circuit - 45/15

KB Thruster

Sit up

Squat Jump

Mountain Climbers

Ladder walk

Hanging knee hold


2 min - Partner

“You go I go” Slams



20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a BB Squat Jumps 3 x 5

1b BB Reverse Lunge 3 x 5 r/l

2a Push Press 3/6/9/12

2b Russian Twist 3 x 16

2c Plate Deadbug 3 x 16


Cond: 5mins:

3 rounds:

5 Chins/Ring Rows

10 Pushups

15 Squats

Rest until min 4 and then finish remaining time in as many reps as possible of wallballs.


2 mins rest



3 rounds:

5 Burpees

10 Lunges

15 Swings

Rest until min 4 and then finish remaining time in as many reps as possible of wallballs.



1a OHS/FS – every 2 mins for 8mins x 5 reps


2a BB Complex: 4 Rounds – rest 60s between rounds

6 Hang Clean

6 Push Press

6 Front Squat

6 BO Row



3a ½ TGU + TGU 2 x 3e/s

3b SL Ring hamstring Curls 2 x 10e/s


Cond: 8mins

GTOH x 10

Squats x 10

Sit Ups x 10

Ring Row x 10

Burpees x 5

Wallsit for min 4-5



1a Deadlift 3/6/9/12

1b Banded KB Swings 4 x 12


2a Farmers carry 1 x 200m

2b Hollow hold 2 x 40s


3a Landmine 3 x 8 r/l

3b Ring Flutters 3 x 16


Cond: Hill repeats x 4

Hills 1&2 together - 30s rest after

Hill 3 – rest 30s

Hill 4