Week 3 Cycle 19


This new cycle we will be re-incorporating a few exercises that have been left out of training cycles for a while namely being weighted chest pressing exercises along with barbell complexes.


We will also be implementing a lot of pause work into the program to help improve people’s starting strength which should hopefully keep people making steady progress in terms of their strength levels in all the big lifts. Combined with this will be some max effort reps which will challenge people to maintain good lifting technique when fatigue is accumulates and will add another stimulus to the muscles so they adapt stronger.


Training days will change week to week also so those that are on 2 set training days per week will see greater variation.


Oh and ARMS ARE BACK!!!!!!!!!





1a Deadlift 4 x 5


2a Half Kneeling SA OH Press 3 x 10 r/l

2b Band pullaparts 3 x 15

2c Reverse crunch 3 x 10


Cond: 3 x 2:30min AMRAPs – 1min rest between rounds

5 burpees

10 Situps

15 KB Swings





1a BB Complex: 5 reps of each every 2:30 for 10mins


BO Row

Push Press

Reverse Lunge

Jump Squat


2a Floor Press 3 x 8 – 3s pause 1 x max same weight

2b Chins 3 x 5



0s - 20 Full Depth Squat Jumps
1:30mins –30 Ring Rows / 10 Chins
3 mins - 40 KB Swing
4:30 mins - 20 Full Depth Squat Jumps
6 mins - 30 Ring Rows / 10 Chins
7:30 mins - 40 KB Swing

9mins – 20 Full Depth Squat Jumps


rest in between rounds after set reps are completed





1a Pause Back Squat 3 x 5 – 3s pause 1 x max with same weight as pause reps


2a Push Press 2/8/6

2b SL RDL 3 x 8 r/l


Cond: circuit 50s/10s

Ring Mountain Climbers

Ring Plank


Plate GTOH


- 2mins partner slam balls


Elbow-hand Plank

Bar Hang

Squat Jumps





1a Bent Over Row 3 x 12

1b Ring Dips/Pushup 3 x 8


2a RFESS Front Racked 3 x 5 – 3s pause

2b Ring Body Saw 3 x 8


3a Pushup Plank 2 x 60s


Cond: 1 Rounds – 35s on/25s off + 1 Rounds – 40s on/20s off + 1 round 50s on/10s off

Bear Crawls

Ring jacknife






1a KB Thrusters 4 x 8

1b Ring Rollouts 3 x 8


2a TGU 3 x 1

2b Pullups 3 x max


3a Bicep Curls 3 x 10

3b Skullcrushers 3 x 10


Cond: EMOTM 10
Evens: 2 Turkish Getups
Odds: 5 Burpees + 10 Jump Lunges