Week 2:


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 Plank Rotations 3 x 8 r/l

1b KB reverse lunge with S/A Press 3 x 8 r/l

2a Ring Pullups 3 x 8

2b S/A OH carry 3 x 2L r/l

3a KB Front squat 3 x 10

3b Ring Dips/Ring Pushups 3 x max


Cond: KB man Makers (KBMM) & Skipping

2 KBMM per min from0:00-3:00

3 KBMM per min from 3:00 -6:00

Skip from 6:00-8:00

As Many KBMM as possible 8:00-10:00




1a Back squat 5RM

1b Plate rollouts 3 x 8

2a Strict Press 3 x 10

2b KB Sumo high pull 3 x 10


Cond:8 – 1




Chin/ Ring row




1a Deadlift 5RM

1b Ring body saw (hands) 3 x 8

2a BB Bent Over Row 3 x 10

2b 1/2 kneeling KB press 3 x 10 r/l



Clean & Jerk – 5 x 2

Deadlift – 5RM


Cond: BB Complex – 8mins (30-40kg male/20-30kg female)



Push Press

Jump Squat

Behind the Neck Press




1a Partner Twist throws 3 x 10 r/l

1b Nordic Hamstring curls 3 x 10

1c Hanging L-sit/Knee Raise 3 x 30s

2a Pause Walking Lunges 3 x 10 – 5s pause each rep

2b Band Pullaprts 3 x 15

3a KB Complex: KB Clean + KB Clean & Press + KB Snatch 3 x 5 r/l



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



Tabata 1

Alternate squat/ goblet squat + Elbow to hands

Rest 2 mins

Tabata 2

Alternate Ring Row + Russian twist




1a Squat 5RM

1b SL RDL 3 x 8 r/l

2a Floor Press 3 x 10

2b Chins 3 x 5



150 Partner Wallballs

+ 1 length bear crawl after every time you break