Week 4

For our first training cycle of the year we will be continuing to work on total body strength with lifts such as the squat/ deadlift but also incorporating variations of these lifts (tempo/ pause etc) to help burst through some plateaus.

Rep ranges for the big lifts will remain at 5 reps in order to promote great strength gains but with added hypertrophy also. The final set of 3 will be a max effort with members striving to get as many reps as they can with the same weight on the bar. Even if you manage one extra rep on the last set, this will contribute towards greater improvements in strength.

Upper body and accessory exercises will be incorporated using higher rep ranges with the view of gaining some lean muscle mass and developing a strong, robust and resilient body.

We will be utilising the hang clean as a more powerful movement also improving on peoples technique in this lift as well as body awareness.

As always equipment such as olympic rings, kettlebells, slam balls etc will all be incorporated into both strength and conditioning elements of each class.

We will be continuing to incorporate effective mobility strategies into the workouts. These exercises will take place in the form of active recovery.


1a Squat 3 x 5/5/5+ 85% 1RM

1b Hamstring rollouts 3 x 10

1c Pigeon Stretch 2 x 45s

2a Strict Press 3 x 10

2b Bent Over Row 3 x 20

Cond: Partner – All You go I go

60 – 40 – 20 Slams

60 – 40 – 20 Box Jumps

60 – 40 – 20 Pushups


1a Hang Clean - build to 5RM

2a Floor Press 3 x 10

2b Partial Range Chins 3 x 3 bottom half, 3 top half plus max effort chins

3a Hollow Hold 2 x 30s

3b Back Raises 2 x 15

3c V-ups 2 x 15


50 BB thrusters

3 Rounds:

5 Chins/10 Ring rows

10 Hanging knee Raises

10 Jump Lunges


Turkish Get Up warm-up

1a Deadlift 3 x 5/5/5+ 85% 1 RM

1b SA KB Snatch 3 x 5 r/l

1c Couch Stretch 2 x 45s

2a Dips 3 x 10

2b Pallof Press 3 x 10 r/l

3a Farmers Carry 1 x max


Circuit 50s on / 10s off

Ring Row

Ring Plank




Bar Hang

Ladder walk



1a Push Press 3 x 5/5/5+ 85% 1 RM

1b Pull ups 3 x max or 10

2a BB Rev Lunge 3 x 6 r/l

2b 1/2 kneeling press 3 x 8 r/l

3a Plate around the worlds 1 x 6 r/l

3b Rotating slams 1 x 3 r/l

3c Glute Bridge Hold 1 x 45s

Cond: 10min AMRAP

SA KB – Swing/Clean/Front Squat/Push press – right

SA KB – Swing/Clean/Front Squat/Push press – left

50 Skips

2 Burpees


1a BB RDL/ OH Squat 3 x 5/5/5

1b Ring Fallouts + hollow hold 3 x 8 + 20s

1c Glute Stretch 2 x 45 s r/l

2a Jammer Thruster 3 x 10

2b Russian Twist 3 x 8 r/l



Plate GTOH

Plate OH Lunges

Jump Squats

Finish with 25 Situps