Week 6:


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 Back squat 3 x 2

1b Ring Jacknife + mountain climbers (1+1) 3 x 10

2a Strict Press 3 x 10

2b Negative chins 3 x 6


Cond: Partner workout – each has to complete reps before moving on to next exercise.

10 Burpees
15 Slam Balls
20 Sit Ups
25 Slam Balls

30 Wall balls




1a Jammer Thruster 3 x 10

1b Partner twist throws 3 x 10 r/l

2a Ring Pullups 3 x 8

2b Offset KB carry (one OH/ one side) 3 x 4L

3a Front racked KB reverse lunge 3 x 6 r/l

3b Ring Dips/Ring Pushups 3 x max



0s - 20 Box Jumps
1:30mins - 30 Sit Ups
3 mins - 40 KB Swing
4:30 mins - 20 Box Jumps
6 mins - 30 Sit Ups
7:30 mins - 40 KB Swing

9mins – 20 Box Jumps


- rest in between rounds after set reps are completed




1a Deadlift 3 x 2

1b L-sit hold 3 x 30s/max

2a BB Bent Over Row 3 x 10

2b Pause push-ups (3 sec) 3 x 10



50 Pushups

25 SA Thrusters right side

50 Situps

25 SA Thrusters left side


- 2 Burpees on the min every minute until finished




Clean & Jerk – 5 x 2

Deadlift – 5RM




1a Squat 3 x 2

1b Ring Rollout 3 x 8

2aFloor Press 4 x 10

2b SA Ring Chin 4 x 8 r/l


Cond: BB Complex – 8mins (30-40kg male/20-30kg female)



Bent Over row

Push Press





1a Turkish Get Up 2RM

2a Floor wipers 3 x 16

2b Ring Body Saw 3 x 10

3a Walking Lunges 3 x 20

3b Ring Chest Flys 3 x 10



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


Cond: 10min max...



Ball Over burpees

Finish with 150 skips