Cycle 23 Week 4

For the following 6 weeks we will be incorporating tempo work for at least one major lift per day.

What this means is that we will be focusing on the eccentric or lowering portion of the lift along with the isometric or static (pause) portion of the lift.


The reason we are doing this is that the main areas that contribute to a poor lift are an inability to maintain proper body positioning (eg. tipping forward in a squat), failure to get out of a weak position (eg. stuck just below the knees in a deadlift so hips pop up) and inability to produce enough force at the weakest point (eg. stuck at the bottom of a squat).


By using tempo on all lifts we hope to address these issues and improve both basic strength levels and more importantly technique on all strength movements. It will mean lighter loads but combined with a sufficient tempo will certainly be very challenging.


We will also be combining a predominantly bodyweight day with a longer conditioning piece once a week. This will be a nice change to lifting weights and will challenge people to improve bodyweight strength levels.


As always core training will be evident throughout with a particular focus on isometric holds (hollow rocks/hanging leg holds/L-sits).


Oh and two variations of Rear Foot Elevated Split Squats will be in every week!!!!!!




A1. RFESS (ecc/iso) 3 x 5 r/l– 3s down/3s pause

A2. Dips/ Ring push up 3 x max


B1. Chins 3 x 5

B2. Half Kneeling SA OH Press 3 x 12 r/l


C1. Farmers Carry 1 x 200m


Cond: Circuit 30/30 with 3 burpees after each (2 rounds)


Plate crunch

Jump Junge

Ring Row

KB Swing



 A1 KB Snatch 3 x 6e/s


B1. Strict press (ecc/iso) 3 x 8– 3s down/3s pause

B2. BO Reverse Flys 3 x 12

B3. Banded Lat stretch 2 x 30s e/s


C1. KB Thrusters 3 x 8 (90s rest)


Cond: 30/30 X 3 rounds

KB Thrusters







A1. Back Squat 2 x 2


B1. Front Squat (ecc/iso) 3 x 5 – 3s down/3s pause


C. Core

Weighted Plank 2 x 60s

Hollow rocks 2 x 30s

Landmine 2 x 30s



4 hill runs from gym + 15 wallballs after each run




A1. RDL (ecc/iso) 3 x 5– 3s down/3s pause

A2. Pull ups 3 x max


B. Bodyweight:

Inchworm 2 x 6

Archer push ups 2 x 10

Lat lunge 2 x 10

L-sit 2 x 30s



3 x 3:30 min AMRAPs

Run 200m and then in remaining time complete the following for rounds:

5 pushups

10 Squats

10 KB Swings

Rest 60s




A1. TGU – build to heavy


B1. RFESS (deficit) 3 x 8 r/l

B2. KB Swing 3 x 20


C1. BO Row (ecc/iso) 3 x 8 r/l– 3s down/3s pause

C2. KB Windmills 3 x 5 r/l


Cond: BB Complex - start every 2 mins for 8 mins


5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees