Week 4 - Cycle 15


For the following 6 weeks we are going to be trying to further develop our strength levels by implementing a rep scheme of 3/3/3 @90% 3RM + drop set of 10 for all main lifts. This will hopefully result in everyone improving the 3RM scores achieved during the test week just gone.


2 days during the week will be more focused on building upper body strength by utilizing a 10min upper body circuit. We will be keeping these upper body circuits the same over the 6 weeks, meaning you will be able to gauge strength improvements by the number of rounds and reps you are able to complete.


We will also be including 2 days with longer conditioning pieces along with running hills at least once a week to help improve people’s cardiovascular fitness


As always we will be working on single leg/arm movements, bodyweight movements and incorporating various tools including gymnastics rings and kettlebells etc throughout our programming.




1a Squat 3 x 3 @90% 3RM + drop set of 10

1b SL RDL 3 x 8


Upper Body Circuit – 10mins:

Pushups x 10

Ring Rows x 10

Bicep curls x 10

SA Split Stance OH Press x 10 r/l

Band Pullaparts x 10



Start with 15 Burpee

6 Rounds:

5 Pushups

10 KB Swings

15 Squats

Finish with 15 Burpees




1a Floor Press 3 x 3 @90% 3RM + drop set of 10

1b Chins 3 x 5

2a Partner Twist Throws 3 x 10 r/l

2b Deadbugs 3 x 20


Cond: 3 Rounds

1 Hill Run

10 Plate GTOH

10 Pushups

5 Chins/10 Ring Rows





1a Deadlift 3 x 3 @90% 3RM + drop set of 10

1b KB Swing 3 x 15


Upper Body Circuit – 10mins:

Ring Chest Flys x 10

BO Row x 10

Banded Front Raises x 10

SA KB Row x 10 r/l


Cond: 3 Rounds 10-10-10

SA KB Hugh Pulls r/l

SA KB Thrusters r/l

Squat Jumps

Sit Ups




1a Strict Press 3 x 3 @90% 3RM + drop set of 10

1b KB Bent Over Rows 3 x 8


2a Weighted Planks 3 x 30s

2b SA KB Hold 3 x 30s r/l


Cond: Cycle through 5 Rounds – R1=40s on/20s off, R2=30s on/30s off, R3=20s on/40s off, R4=40s on/20s off, R5=20s on/40s off

Slam Ball

Bear Crawls

Jump Squats