Cycle 40 Week 4


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. 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 (pause)

B3. S/L squat from box 2 x 6 r/l


Circuit: 30/15 X 3


Bear crawl – lateral

Jump Lunge

KB Swing




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. Landmine reverse lunge to press 3 x 8 r/l

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)


Cond: 8 min amrap

Wallball x 20

Sit up x 20




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 (pause)

B3. Banded plank rotation 2 x 8 r/l


Cond: Run fron gym

2 short/ 2 long alternating finish with a short back to gym



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 3 x 30s

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



14 rounds 20/10

Alternating burpees / slam ball

1 min rest after 7 rounds




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 kickstand RDL 2 x 6 r/l


Cond:BB Complex

6 rounds

run hill after round 3