This new cycle we will be re-incorporating a few exercises that have been left out of training cycles for a while namely being weighted chest pressing exercises along with barbell complexes.

We will also be implementing a lot of pause work into the program to help improve people’s starting strength which should hopefully keep people making steady progress in terms of their strength levels in all the big lifts. Combined with this will be some max effort reps which will challenge people to maintain good lifting technique when fatigue is accumulates and will add another stimulus to the muscles so they adapt stronger.

Training days will change week to week also so those that are on 2 set training days per week will see greater variation.

Oh and ARMS ARE BACK!!!!!!!!!



1a BB Complex: 5 reps of each every 2:30 for 10mins


BO Row

Push Press

Reverse Lunge

Jump Squat

2a SA KB Chest Press 3 x 8 – 3s pause 1 x max same weight

2b Chins 3 x 5

Cond: 10mins

2 Pushups

2 Sit Ups

2 Squats

4 burpees

+ 2 reps every round



1a Pause Back Squat 3 x 5 – 3s pause 1 x max with same weight as pause reps

2a Push Press 2/8/6

2b SL RDL 3 x 8 r/l

Cond: Partner

5Rounds: one does slams, one does Thrusters and switch

12 Slams

12 Thrusters (10 r+l)

Finish with 20 you go I go burpees



1a Bent Over Row 3 x 12

1b Ring Dips/Pushup 3 x 8

2a RFESS Front Racked 3 x 5 – 3s pause

2b Hollow hold + Knee to elbows 3 x 20 + 10

3a Pushup Plank 2 x 60s


Partner Manmakers

8 mins



1a Deadlift 4 x 5

2a Half Kneeling SA OH Press 3 x 10 r/l

2b Russian twist 3 x 20

2c 1/2 kneeling pallof press 3 x 10

Cond: circuit 50s/10s

Ring Jacknifes

Ring Plank



- 2mins partner slam balls

Spiderman Plank

Bar Hang

Squat Jumps