Week 4 Cycle 19

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 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:10min time cap

40 Burpees

40 Situps

40 Ring Rows/15 Chins

40 Lunges

40 Hanging Knee Raises



1a KB Thrusters 4 x 8

1b Ring Rollouts 3 x 8

2a TGU 3 x 1

2b Pullups 3 x max

3a Bicep Curls 3 x 10

3b Skullcrushers 3 x 10


Round 1 - 4mins: start at 5 reps and increase by 1 rep per min

KB Swings

Jump Lunges

Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min





1a Deadlift 4 x 5

2a S/S S/A OH KB Press 3 x 10 r/l

2b Deadbug 3 x 20

2c Russian Twist 3 x 20

Cond: 20s on/10s off – 6 rounds of each before moving on


Plate GTOH

Bear Crawl



1a Bent Over Row 3 x 12

1b Ring Dips/Pushup 3 x 8

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

2b Ring Body Saw (hands) 3 x 8

3a Pushup Plank 2 x 60s

Cond: 4 rounds 30/30

KB Thruster




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: circuit 50s/10s

Ring Mountain Climbers

Ring Plank


Plate GTOH

- 2mins partner slam balls

Elbow-hand Plank

Bar Hang

Squat Jumps