Week 5 Cycle 29

This 6 week training block will involve training two of the conventional variations of basic compound lifts in one day. For example, training the front squat and the back squat in the same day. This will allow us keep on top of technique gains in all lifts while also allowing us build on what were some serious strength gains after our previous cycle of utilizing accommodating resistance with bands.


We will also have a day dedicated to solely to core development and conditioning. This will be a nice way to use lighter loads after days of high load and will somewhat allow your body to recuperate throughout the training week.


As always, warm-ups will involve mobility and activation pieces as standard to prepare you for the lifts ahead.


Looking forward to this one folks!


Tuesday S&C


1a RDL 8/6/4

1b S/A KB Chest Press 3 x 12 r/l

2a Deadlift 3 x 3

2b S/A KB Row 3 x 12 r/l


Cond:10min time cap

3 KB Man makers

10 Chin/10 Ring Row

10 Sit Up

3 KB Man makers

9 chins/9 ring rows

9 Sit Ups

And so on........until 3 KB Man makers and 1 chins/ring rows and 1 SitUps


Wed S&C


1a Bench Press 4 x 8*1.5 reps

1b Chins 4 x max/6-8 tempo if strong

2a BB RFESS 3 x 8e/s

2b Side Plank hold 3 x 30s r/l

Cond: Circuit 50/10

Ring Mountain Climbers

Ring Plank


Jump Squats



Ladder Walk

Wall Sit

Jump Lunges

Thursday S&C


Core circuit 1: 2 Rounds

TGU x 3e/s

Pallof Press x 12 e/s

Weighted Knee to Elbows x 12

Plate Loaded SL Good Mornings x 8e/s


Conditioning 1: KB Complex

KB Pushups

KB Pulls



Round 1 = 4reps, 30s rest. Round 2 = 5 reps, 45s rest, Round 3= 6 reps, 60s rest, Round 5= 5 reps, 45s rest. Round 6= 4 reps


Core Circuit 2:

BB Floor wipers 2 x 10

S/A KB Hold 2 x 45s r/l

BB Rollouts 2 x 10

S/L Glute bridge 2 x 10 r/l


Conditioning 2: 8 mins

6 reps


Squat jumps

Jump lunges r/l

Push ups

Ring row


Friday S&C

1a Front Squat 8/6/4

1b Pullups 3 x 5

2a Back Squat 3 x 3

2b Ring Pushups 3 x 10 – as hard a variety as form/strength allows


Cond: Tabata (20s/10s) x 4mins

Alternate wallballs and bear crawls

Rest 1min

Alternate Burpees and SitUps