Week 5


This new 6 week cycle we are going to re-incorporate the turkish get up, increase single leg work and work on improving the power clean.


We will introduce a 20 RM back squat programme in which members will try to increase the weight of their 20 rep back squat by performing 2 sessions each week, for one single set, and increase the weight by 2.5 kg each session.


For one session of the week we will be doing 2 higher intensity pieces with the following day being more strength focused. One day will be focused towards improving Kettlebell work.


As always, re-hab/ prehab strategies will be employed for all members as well as anyone recuperating from injury.




i Turkish Get Up 3 x 2 r/l


A1. RFESS 3 x 6

A2. Pullups 3 x 6 + max effort hold over bar


B1. BB BO Row 3 x 10

B2. Ring Dips/ Tempo push ups + max hold 3 x 10



5 Hill Runs – from bottom of hill to house entrance past pub.

Walk or very slow jog recovery.




i 20 Rep Back Squat @ approx 60% 3RM


A1. Push Press 3 x 6

A2. V-sits + hollow hold 3 x 10 + 20s


B1. Power Clean – 3 every 90s for 6 rounds


Cond: 20s on/10s off. Cycle through the exercises for 18 rounds


KB Push Press





A1. Sumo Deadlift 3 x 6

A2. Plank Rotation 3 x 6 r/l

A3. S/A KB Hold 3 x 30s



40 Wallballs

30 KB Swings

20 Plate GTOH

10 Hanging Knee raises

5 Burpees

Repeat in reverse order


Plus circuit 40/20

Ring Mountain Climbers

Ring Plank



Side plank left

Side plank right





i 20 Rep Back Squat @ approx 60% 3RM (add 2.5 kg from last effort)


A1. KB Snatch 3 x 6 r/l

A2. Ring Pull ups / Rows 3 x Close to max but no fail


B1. KB Clean + S/A Press 3 x 6

B2. Band Pullaparts 3 x 15


C1. KB Swing 3 x 15

C2. Tempo Hanging Knee Raises 3 x 10


Upper body/core circuit: 10 mins

SA KB Chest Press x 10 r/l

Ring Body Saw x 10

Landmine x 10 total

Lat Raises x 10





A1. BB Forward Lunge 3 x 6 r/l

A2. BB Squat Jump 3 x 5


B1. Strict Press 3 x 6

B2. S/A Ring Row 3 x 6 r/l

B3. Foam Roller Glute Bridge + Squeeze 3 x 10 + 4 sec


Cond: 8 AMRAP

10 OH Plate Lunge

10 Plate GTOH

10 Plate Squats

5 Burpees onto plate

1min rest

+ max effort wall squat hold