Cycle 40 Week 3


This new cycle sees the introduction of the box squat with the intention of building starting strength from the bottom. This will also keep variation in the big lift. Other exercises which may not have previously been used include the crossover step up, along with varying the loading of a walking lunge. Band resisted deadlifts will be used in order to provide a different stimulus and promote further progress in strength and power.


A varince of single leg/arm, core stability and strength and conditioning pieces as always should provide for challenging but enjoyable sessions.


As a new 6 week cycle ensues, always a good time to set some goals.




A1. Box Back Squat 4 x 5 (or choice – F/S, OHS)

A2. Reverse crunch 3 x 12

A3. F/E side plank 3 x 30s r/l


B1. Alt KB Push press 3 x 10

B2. Chin up 3 x 5 (3-5s lower)

B3. Banded plank rotation 2 x 8 r/l


Circuit: 30/15 X 3


Bear crawl – lateral

Jump Lunge

KB Swing




8 mins:

TGU x 1 r/l

KB Swing x 10

Sit up x 10

Squat jump x 10

Hanging knee raise x 10


A1. Crossover step up 3 x 8 r/l

A2. Push up 3 x 10 (weighted/tempo/pause)

A3. S/A KB Row 3 x 10 r/l


B1. Weighted plank 2 x 30s

B2. S/A KB Hold 2 x 30s r/l



20/10 6 rounds ball slam

60s wallsit

20/10 6 rounds burpee




A1. Deadlift – banded 4 x 5

A2. Side plank rotation 3 x 8 r/l

A3. Ring flutters 3 x 8 r/l


B1. Strict Press 3 x 5 – drop set straight after last set at 75%

B2. Pull ups 3 x 5 (3-5s lower)

B3. S/L squat from box 3 x 6 r/l


Cond: Hill runs

1 x short

1 x house entrance

2 x to the gym




Cond: EMOM x 8 min

Wallball x 10

Sit up x 10


A1. Bench press 3 x 8

A2. KB RDL 3 x 10

A3. Plate crunch 2 x 10


B1. BU kb press 2 x 6 r/l

B2. S/L skater squat 2 x 6 r/l (pause)


2 min rounds: 30s rest X 4

Slam x 8

Ring row x 8

Jump Lunge x 8 r/l

Push up x 8




A1. Offset (FR/OH) walking KB Lunge 3 x 8 r/l

A2. Ring body saw 3 x 10

A3. Band pullaparts 3 x 12


B1. Ring dips 3 x 8

B2. BB BO Row 3 x 12 (UH)

A3. KB Split squat 3 x 10 r/l


Cond:8 min


Plate GTOH x 10

Hanging leg raises x 10

Burpee x 10