Week 4 Cycle 29

This 6 week training block will involve training two of the conventional variations of basic compound lifts in one day. For example, training the front squat and the back squat in the same day. This will allow us keep on top of technique gains in all lifts while also allowing us build on what were some serious strength gains after our previous cycle of utilizing accommodating resistance with bands.


We will also have a day dedicated to solely to core development and conditioning. This will be a nice way to use lighter loads after days of high load and will somewhat allow your body to recuperate throughout the training week.


As always, warm-ups will involve mobility and activation pieces as standard to prepare you for the lifts ahead.


Looking forward to this one folks!


Mon S&C

1a Strict Press 10/8/6

1b BB BO Row 10/8/6

2a Push Press 3 x 3

2b Box Jump 3 x 3

3a BB Reverse Lunge 1min on/off x 3


Cond: 10mins

2 Turkish Get Up r/l

5 Pushups

5 Chins/10 Ring Rows

15 Swings



Tuesday S&C

1a Front Squat 8/6/4

1b Pullups 3 x 5

2a Back Squat 3 x 3

2b Ring Pushups 3 x 10 – as hard a variety as form/strength allows


Cond: (20s/20s) x 6 rounds


Rest 1min



Wed S&C - Core & Conditioning

Core circuit 1: 2 Rounds

TGU x 2e/s

Standing plate chops x 8e/s

Weighted Knee to Elbows x 12

Plate Loaded SL Good Mornings x 8e/s


Conditioning 1: KB Complex

KB Pushups

KB Pulls



Round 1 = 4reps, 30s rest. Round 2 = 5 reps, 45s rest, Round 3= 6 reps, 60s rest, Round 5= 5 reps, 45s rest. Round 6= 4 reps


Core Circuit 2:

Tall Kneeling landmine 2 x 10 r/l

Hanging leg raises 2 x 10

Ring Body Saw 2 x 10

S/L Glute bridge 2 x 10 r/l


Conditioning 2: 8 min cap



Squat jumps

Jump lunges

Push ups

Ring row


Thursday S&C

1a Bench Press 4 x 8*1.5 reps

1b Chins 4 x max/6-8 tempo if strong

2a BB RFESS 3 x 8e/s

2b F/E Side Plank Crunch 3 x 30s r/l

Cond: Circuit 50/10

Ring Mountain Climbers

Ring Plank


Jump Squats



Ladder Walk

Wall Sit

Jump Lunges


Friday S&C


1a RDL 8/6/4

1b S/A KB Chest Press 3 x 8 r/l

2a Deadlift 3 x 3

2b S/A KB Row 3 x 12 r/l


Cond:10min time cap

1 KB Man makers

10 Chin/1 Ring Row

10 Sit Up

2 KB Man makers

9 chins/2 ring rows

9 Sit Ups

And so on

For 10 mins. Chins/Sit ups ascend after reaching 1 rep