Week 3:

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 D/L KB RDL 3 x 8

1c Couch Stretch 2 x 60s r/l

2a Neg. Pull-ups 3 x 6

2b Farmers hold 3 x 60s


Cond: 10mins

Wallballs – Start at 5, +5 every round

Chins/rows – Start at 1/5, +1 every round

KB Swing – Start at 5,+5 every round




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

1b Band pullaparts 3 x 15

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

2a FR Walking KB Lunge 3 x 10 r/l

2b Ring body saw 3 x 10

2c KB Windmill 3 x 6 r/l



Start and finish with 30 Situps

3 rounds

15 KB Clean & Press right

15 Burpees

15 KB Clean & Press left




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

1b Plate crunch 3 x 12

1c Banded Chest 2 x 60s r/l

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

2b KB Swing 3 x 20

Cond: 10min AMRAP

2 Turkish Getups

10 Breakdancers

20 Jump Lunges




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

1b Single Arm Ring Row 3 x 8 r/l

1c Banded hamstring 2 x 60s r/l

2a KB Step Ups 3 x 6 r/l

2b Russian Twist & Press 3 x 8

3a Ascending Weighted Plank 3 x 30s


Cond: 4 Rounds

20 Plate GTOH

20 Plate OH Lunge

10 Plate Burpees




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

1b Box Jump 3 x 3

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

2a Chins 3 x 8

2b Ring Chest Flys 3 x 8


Cond: 10mins Ascending Ladder



Box Jump