Week 1 Cycle 31

The start of a brand new program brings with it some new rep schemes and exercises.


For most major lifts we will be implementing a 3/6/9/12 rep protocol whereby you slightly decrease the weight as the reps increase allowing us to get a heavy lift in along with some increased volume. The exception being the bench press, where we will be starting with a 20rep bench at approx 60-70% of your 5RM and trying to add 2.5kg/week. We have previously done this with back squat with great results so hoping for something similar.


After the introduction of the overhead squat (OHS) in the last cycle it will be included as an option one day per week where people can choose between the OHS or the front squat (FS). Whichever option you choose you will also implement in the BB complex that will also be present on that day.


The push press/BB reverse lunge and BB split squats are back along with the introduction of the Nordic and reverse Nordic hamstring curls.


Core training throughout with it being the sole focus after the deadlift and as always conditioning will vary in length and type from day to day.



1a Back Squats 3/6/9/12

1b Weighted Plank 3 x 30s


2a Banded jammer Press 3 x 8 r/l

2b Pull up 3 x 5


3b Nordic curls 2 x 5 (increasing in volume from week to week)

3b Reverse Nordics 2 x 5


Cond: 7 mins AMRAP

S/A Squat Clean + Press x 5 r/l

Burpee x 5

Sit up x 10



20 Rep Bench @ approx 60-70% 5RM +2.5kg/week

1a Bench 3 x 5

1b Chins 3 x 3/6/9 if you can start weighted or max if unweighted

2a BB Split Squats 3 x 8e/s

2b SA KB Rows 3 x 8e/s



1 Hill run

20 KB Pushups

20 Situps


1 Hill Run

20 KB Front Squats

20 Russian Twists


1 Hill Run

20 KB Pulls

20 Spiderman Planks



1a Deadlift 3/6/9/12

1b Banded KB Swings 4 x 12


2a Farmers carry 2 x 200m

2b Hollow hold 2 x 40s


3a Landmine 3 x 8 r/l

3b Ring Flutters 3 x 16


Cond: Hill repeats x 4 (30s) rest



1a BB Squat Jumps 3 x 5

1b BB Reverse Lunge 3 x 5 r/l

2a Push Press 3/6/9/12

2b Pallof twist 3 x 12 r/l

2c Ring body saw 3 x 10



5mins of:

3/4 rounds

5 Chins/Ring Rows

10 Pushups

15 Squats

Finish remaining time in as many reps as possible of wallballs


2 mins rest


5mins of:

3/4 rounds

5 Burpees

10 Lunges

15 Swings

Finish remaining time in as many reps as possible of slams



1a OHS/FS – every 2 mins for 8mins x 3-5 reps


2a BB Complex: 4 Rounds

6 Hang Clean

6 Push Press

6 Front Squat / OHS

6 BO Row



3a ½ TGU + TGU x 3e/s

3b Ring hamstring Curls


Cond: 20-16-12-8-4

Plate GTOH


Jump Lunge

Ring Row/Chin (1/2 reps)