Week 1 Cycle 30


This new 6 week cycle see the big compound lifts of the squat and deadlift being trained using a set and rep scheme of 5 x 5. The squat day will be preceded by an squat specific warm-up aimed at improving peoples over-head squat.


One of the days will see a longer 20 minute conditioning piece with another day having 2/3 shorter pieces. With the good weather (hopefully) approaching we will be aiming to get out for runs of some sort, be it hills or flat, twice per week.


We will continue to work on upper body body weight exercises such as the pull up/ chin up / ring dip and this cycle will see the introduction of the incline prone KB row to further improve variety in the pulling exercises.


We will be focusing on the incline BB Bench press as opposed to flat bench and ,of course, continually working on the Turkish Get Up along with various core rotational, anterior, posterior strength exercises.





OH Squat focused warm-up 2 x 8


A1. Back squat 5 x 5 (alternate wk to wk with FS)

A2. Alternate sets between Hollow Rocks & Hollow Hold x 30s


B1. Push up 3 x max effort (change wk to wk. Weighted/tempo etc)

B2. Chin 3 x 5/max effort


Cond: BB Complex


BO Row

Push Press

Squat Jumps

Back Squat

Ascending rounds of 5-6-7-8 with 60s rest after each round




A1. 1/2 kneeling press 3 x 10 r/l

A2. KB Prone Bench Row 3 x 10 (2 sec pause)


B1. Deadbug 2 x 16

B2. Ring Flutters 2 x 16

B3. Weighted Plank 2 x 45s

B4. FE Side Plank Hold 2 x 30s e/s


Cond: 20 mins Rounds of:

1 TGU r/l

KB Swing x 15

Squat x 15

Push up x 10

Sit up x 15

Run – 1 hill





A1. Deadlift 5 x 5

A2. Alternate sets between Russian Twists x 20 & Pallof Twists x 10 r/l


B1. Pull up 3 x max

B2. Ring Dips 3 x max


Cond: 4 x 90s rounds 45s rest

20 swings


remainder – max effort burpees




A1. BB Step Ups 3 x 8 r/l

A2. KB Push Pulls 3 x 10


B1. TGU – 3/2/1 r/l

B2. SL RDL 3 x 5 r/l



5 mins: Partner

Slam x 8

Wallball x 8


4 mins

20/10 x 8 rounds


rest 1 min


3 mins rounds:

KB C+P x 8

Chin/Row x 5/8




A1. Incline Bench Press 5/10/20

A2. KB BO Rows 3 x 10 r/l

A3. Band Pullaparts 3 x 10-2s pause


B1. FR BB RFESS 3 x 8/6/4

B2. SA KB Suitcase hold 3 x 30s r/l

B3. Plank Shoulder Walkouts 3 x 8



2 Hill Runs – non stop

Rest 90s

2 Hill runs – match previous time