Week 5.

These 6 weeks will be focused around drop sets. Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps. A brilliant way of building work capacity and strength whilst. We will also be following 5/4/3 rep scheme for major lower body lifts so the aim here is to increase weight each set while the reps drop.


Warm-ups for next 6 weeks will also focus around improving and progressing both push -/pull-up strength in addition to overhead squat technique.


We will also have an option of a weightlifting group for those that want to continue with them of which we hope a few will. However, if you decide to do this you cannot just cherry pick the clean and neglect the snatch, if you’re in weightlifting then you’re doing both!




1a Deadlift 3 x 5/4/3 + 10

1b KB Chest press 3 x 8

2a KB Swing 2 x 90/60s

3a Spidey plank 2 x 6 r/l

3b Landmines 2 x 6 r/l

3c Hollow hold 2 x 30s



Power Clean – 2RM

Hang Clean + Clean + Jerk – build to heaviest possible

Deadlift 2 x 5



Cond: 4 Rounds

15 Plate GTOH

1 OH Lunge

2 length bear crawl




1a Chins 3 x 6 + 12

1b Floor Press 3 x 6 +12

2a RFESS 3 x 6 r/l

2b KB Jump squats 3 x 3


Circuit: 50s on/ 10 off (2 rounds)



Goblet squat

Bar hang






1a Squat 3 x 5/4/3 + 10

1b KB Good morning 3 x 8

2a Alt Ring fly to push up 3 x 10

2b SA KB Carry 3 x 2l

2c Side plank crunch 3 x 10 r/l


Cond: 10mins Ascending ladder

Hand Release Pushups


Sit Ups

Jump Lunge




1a Strict Press 3 x 6 +12

1b Pause negative pull-ups 3 x 6

2a Walking KB Lunge 3 x 2 l

2b KB Windmills 3 x 6 r/l

3a Max Weighted Plank 1 x max 10/20kg




8 BB Push Press

8 Squats

8 Jump Squats

8 Sit Ups




1a BB Thruster 3 x 6+12

1b S/A sit up 3 x 6 r/l

2a KB farmers Hold 1 x max

3a Bicep Curls 3 x 21's

3b Ring tricep extensions 3 x 12



Snatch Pull + hang Power snatch + Snatch - build to heaviest possible

Snatch Bal + 2 sec hold at bottom – 2RM


Cond: Hill runs