For this new 6 week cycle we will be incorporating eccentric focused work along with pause work for all the major lifts. These are being implemented with the view of breaking through some strength plateaus as well as adding a bit of variety to all the major lifts.

Also, we will be continuing to progress the clean using the power clean version of the lift from the floor. We will also dedicate some time to the hang snatch which may be a new movement to some people but we're sure many of you will learn to love.



Hang Snatch - build to 3RM

1a Eccentric Tempo Squats 3 x 5 -5s lower @~70-75% 1RM

1b Split Stance SA KB Press 3 x 8 r/l

2a BB SL RDL 2/3 x 6 r/l

2b Hollow Hold 2/3 x 30s

2c Deadbug 2/3 x 20

Cond: 3 Rounds

45s wall sit

45s ball slams

45s KB Swings

- 15s rest between exercises



1a Eccentric Tempo Strict Press 3 x 5 -5s lower

1b SA KB Upright Row 3 x 8 r/l

2a KB Lunges 3 x 20

2b Ring Dips 3 x 8

3a Deadstop KB Swing + Swing 3 x 5+10

3b SA Plate Pinch Carry 3 x 2

Cond: Circuit 45/15

Ring Mountain Climbers

Ring Plank


Ladder Walk



Elbow-Hand Plank

Bar Hang

Jump Squats



Power Clean – build to 3RM

1a Eccentric Tempo Deadlifts 3 x 5 -3s lower @~70-75% 1RM

1b Weighted Plank 3 x 45s

1c Leg Lowers 3 x 10

2a Bicep curls 3 x 10

2b Ring Tricep extensions 3 x 10

Cond: Partner

8-10 AMRAP

15 KB Swings

1 Bear Crawl

10 Ring Rows/5 Chins

1 bear crawl

15 Weighted Russian Twists

1 bear crawl



A1. Neg Pull ups 3 x 6

A2. Ecc Floor Press 3 x 8

B1. Split Stance Jammer Press 3 x 10 r/l

B2. Wrestlers Twist 3 x 6 r/l

Long Cond: 20s on/10s off x 6 rounds each exercise. 1min rest between exercises.

Plate GTOH

Jump Squats

Plate Crunches

SA KB Clean & Press – alternate arms each round



A1. RFESS 3 x 8 r/l

A2. Box Jump 3 x 5

B1. Push Press 3 x 5

B2. Banded crab steps 3 x 10 r/l

B3. Side Plank 3 x 45s r/l

Cond: 20-15-10

OH SA KB Lunge r/l


Sit Ups