Week 5:

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 Jammer rev. Lunge to press 3 x 6 r/l

1b Landmine 3 x 6 r/l

2a Ring Pullups 3 x 8

2b Farmers carry 3 x 4 L

3a S/A KB Front squat 3 x 6 r/l

3b Ring Dips/Ring Pushups 3 x max


10-8-6-4-2 KB Thrusters

20 Jump Lunges

5 Chins/ 10 Ring Rows



1a Back squat 3 x 3

1b Reverse Crunch to Deadbug 3 x 10

2a Strict Press 3 x 10

2b Partial Range Chins 3 x 5 middle – top & bottom - middle

Cond: 10min AMRAP

10 Pushups

10 Step Ups

10 Box Jumps

2 Turkish Get ups (1 r/l)




1a Deadlift 3 x 3

1b Plank rotations 3 x 8 r/l

2a BB Bent Over Row 3 x 10

2b KB Chest Flys 3 x 10



Clean & Jerk – 5 x 2

Deadlift – 5RM


1 KB PuPu

1KB Clean

1 KB Push Press

30 Skips

2 KB PuPu

2 KB Clean

2 KB Push Press

30 Skips.........................



1a BB Reverse Lunge 3 x 16

1b SA KB Sit Ups 3 x 8 r/l

1c Side Plank Crunch 3 x 8 r/l

2aFloor Press 4 x 10

2b Pull ups 4 x max



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


Cond: 12min AMRAP

30 Wallballs

20 KB Swings

10 Burpees