Week 5 - Cycle 15


For the following 6 weeks we are going to be trying to further develop our strength levels by implementing a rep scheme of 3/3/3 @90% 3RM + drop set of 10 for all main lifts. This will hopefully result in everyone improving the 3RM scores achieved during the test week just gone.


2 days during the week will be more focused on building upper body strength by utilizing a 10min upper body circuit. We will be keeping these upper body circuits the same over the 6 weeks, meaning you will be able to gauge strength improvements by the number of rounds and reps you are able to complete.


We will also be including 2 days with longer conditioning pieces along with running hills at least once a week to help improve people’s cardiovascular fitness


As always we will be working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc throughout our programming.




1a Deadlift 3 x 3 @90% 3RM + drop set of 10

1b KB Swing 3 x 15


Upper Body Circuit – 10mins:

Ring Chest Flys x 10

BO Row x 10

Banded Front Raises x 10

SA KB Row x 10 r/l



1min Max effort Burpees

1min rest

1min Max effort Pushups

1 min rest

1min Max effort Slams

Repeat twice trying to beat previous score




1a Strict Press 3 x 3 @90% 3RM + drop set of 10

1b Pull ups 3 x 6


2a Weighted Planks 3 x 30s

2b Ring Glute Bridge + Rollolut 3 x 8


Cond: 2 Rounds Circuit 45/15

Ring Mountain Climbers


Jump Lunges

Bar Hang


Ladder Walk





1a Squat 3 x 3 @90% 3RM + drop set of 10

1b SL RDL 3 x 8


Upper Body Circuit – 10mins:

Pushups x 10

Ring Rows x 10

Bicep curls x 10

SA Split Stance OH Press x 10 r/l

Band Pullaparts x 10




10 Wallballs

10 Wallball Lunges


Rest 1 min

Complete 2 hill runs from gym.




1a Floor Press 3 x 3 @90% 3RM + drop set of 10

1b Chins 3 x 5

2a S/A KB Carry 3 x 2 l r/l

2b Russian Twist 3 x 20


Cond: 10min Partner AMRAP

1 KB Man Maker

1 Burpee

2,3,4 of each and so on until time elapses.




A1. Front Foot Elevated Split Squat 3 x 6 r/l

A2. Pallof Press 3 x 10 r/l


B1. Push Press 3 x 3 @ 90% 3 RM + drop set of 10

B2. Banded ¼ Squats 3 x 15



50 Wallballs

25 Ring Rows / 12 Chins

15/25 Pushups

25 Wallballs

25 Ring Rows / 12 Chins

15/25 Pushups

25 Wallballs