Week 4:


This training cycle we will be continuing to work on total body strength with lifts such as the squat and deadlift. Rep schemes for these lifts in particular will start at 5RMs for week 1 and as the weeks progress we will be lowering the reps whilst increasing load. After this 6 weeks we will be testing everyones 1 rep max. 1RM testing will be used only for the squat and deadlift. We will be squatting twice per week and deadlifting once per week.

In addition to this we will be incorporating front squat technique work into our squatting warm up sets in order to improve everyones technical proficiency in this lift. Halting deadlifts (above the knee) will be incorporated into our deadlift warm-up sets with a view to improving proper deadlift technique. Furthermore, on the second squat day we will be utilizing tempo and pause warm-up sets.

On our squat and deadlift days we will be continuing to improve on upper body strength utilizing various overhead, vertical and horizontal pushing and pulling variations. The rep scheme will stay at sets of ten reps for the duration of the cycle, ultimately testing a 5 RM post 6 weeks.

2 days during the week will be more focused on building core strength, working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc.

Olympic weightlifting will be done 2 days per week for those looking to continue progressing with the snatch and clean and jerk.

Finally, big congratulations to all members on completion of the last training cycle. The testing data that we collected showed great improvements in strength, power and endurance. Looking forward to seeing some great results from the oncoming training cycle!





1a BB RDL 3 x 8

1b Plate chop 3 x 10 r/l

2a Ring Pullups 3 x 8

2b S/A OH Carry 3 x 2 l r/l

3a RFESS 3 x 5 r/l – 5 s hold each rep

3b Ring Dips/Ring Pushups 3 x max


Cond: 1 Rounds – 35s on/25s off + 1 Rounds – 40s on/20s off + 1 round 50s on/10s off




Ring Rows





1a Back squat 3 x 3

1b S/L Fallouts 3 x 5 r/l

2a Strict Press 3 x 10

2b Band Pullaparts 3 x 15


Cond: 10min AMRAP

5 Burpees

10 KB PushPulls

5 KB thrusters

20 Lunges




1a Partner Plank Pulls 3 x 8 r/l

1b Russian twist & press 3 x 8

1c Nordic Hamstring Curls 3 x 8

2a Front Racked KB Step Ups 3 x 6 r/l

2b Eccentric pushups 3 x 10-3s lower

3a Max rep bicep curls

3b Max rep Skullcrushers


Cond: Partner Workout

100/150 Wall balls

- Partner planks while other partner works.

- Only do wallballs while other person planks.

- Every break in wallballs or plank = 1 burpee.



Power Snatch + Snatch Push press + OHS 5 x 3 + 3 + 3





1a Deadlift 3 x 3

1b KB Deadbugs w/ lowers 3 x 20

2a BB Bent Over Row 3 x 10

2b Standing Alt KB Press 3 x 10 r/l




Sit Ups

Single arm KB Clean & press

Hanging Knee Raises

Single arm KB Clean & press



Clean & Jerk – 5 x 2

Deadlift – 5RM




1a Squat 3 x 3

1b Chins 3 x max

2aFloor Press 4 x 10

3a Weighted Plank 2 x 45s



10mins of:

6 rounds

5 Chins/Ring Rows

10 Pushups

15 Squats

Finish remaining time in as many reps as possible of wallballs