Week 2 - 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

Cond: 2 x 3:30 min AMRAP – 2min rest between

4 Burpees

8 KB Swings

12 Squats



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

1b Chins 3 x 5 with 2s pause at top and middle

2a Landmines 3 x 16

2b Plate Situps 3 x 10 – slow



5 Hill Runs – from bottom of hill to house entrance past pub.

Walk or very slow jog recovery.



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: Circuit 50/10

Ring Mountain Climbers

Ring Plank


Jump Lunges

Elbow-Hand Plank


Ladder Walk


Bar Hang



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

1b Pull Up 3 x 3 (if weighted) (max if unweighted)

2a Weighted Planks 3 x 30s

2b S/A KB Hold 3 x 30s r/l

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

Slam Ball

KB Thrusters

Jump Squats



A1. BB Forward Lunge 3 x 8 r/l

A2. Pallof Twist 3 x 12 r/l

B1. Push Press 3 x 3 @ 90% 3 RM + drop set of 10

B2. Banded Glute Bridges 3 x 10

Cond: 9 min EMOTM

10 Wallballs

10 Wallball OH Lunge