Cycle 23 Week 3

For the following 6 weeks we will be incorporating tempo work for at least one major lift per day.

What this means is that we will be focusing on the eccentric or lowering portion of the lift along with the isometric or static (pause) portion of the lift.


The reason we are doing this is that the main areas that contribute to a poor lift are an inability to maintain proper body positioning (eg. tipping forward in a squat), failure to get out of a weak position (eg. stuck just below the knees in a deadlift so hips pop up) and inability to produce enough force at the weakest point (eg. stuck at the bottom of a squat).


By using tempo on all lifts we hope to address these issues and improve both basic strength levels and more importantly technique on all strength movements. It will mean lighter loads but combined with a sufficient tempo will certainly be very challenging.


We will also be combining a predominantly bodyweight day with a longer conditioning piece once a week. This will be a nice change to lifting weights and will challenge people to improve bodyweight strength levels.


As always core training will be evident throughout with a particular focus on isometric holds (hollow rocks/hanging leg holds/L-sits).


Oh and two variations of Rear Foot Elevated Split Squats will be in every week!!!!!!




A1. RFESS (ecc/iso) 3 x 5 r/l– 3s down/3s pause

A2. Dips/ Ring push up 3 x max


B1. Chins 3 x 5

B2. Split Stance Jammer Press 3 x 12 r/l


C1. SA KB Suitcase hold 1 x max e/s


Cond: 10 EMOTM

8 Wallballs

5 Chins/Rows

8 Slams




A1 KB Snatch/ windmill 3 x 3+1 r/l


B1. Strict press (ecc/iso) 3 x 8– 3s down/3s pause

B2. Pull aparts 3 x15

B3. Banded Lat stretch 2 x 30s e/s


C1. KB Thrusters 3 x 8 (90s rest)


Cond: 4 x 90s rounds 60 s rest

20 swings


remainder – max effort burpees






A1. Back Squat 2 x 2


B1. Front Squat (ecc/iso) 3 x 5 – 3s down/3s pause


C. Core

Weighted Plank 2 x 60s

Hollow rocks 2 x 30s

Landmine 2 x 30s


Cond: KB Complex - start every 2 mins for 8 mins


5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees




A1. RDL (ecc/iso) 3 x 5– 3s down/3s pause

A2. Pull ups 3 x max


B. Bodyweight:

Inchworm 2 x 6

Archer push ups 2 x 10

Lat lunge 2 x 10

L-sit 2 x 30s



3 x 3:30 min AMRAPs

Run 200m and then in remaining time complete the following for rounds:

10 BB Thrusters

5 Burpees

Rest 60s




A1. TGU – build to heavy


B1. RFESS (deficit) 3 x 8 r/l

B2. KB Swing 3 x 20


C1. BO Row (ecc/iso) 3 x 8 r/l– 3s down/3s pause

C2. Banded chest stretch 2 x 30s e/s


Cond: 8 hills

Alternate between short and long hills