Cycle 35 Week 4


With Xmas now over it’s time to get back into structured training and with that we are starting a brand new 6 weeks cycle.

As always, we have programmed a balanced training program which covers bi-lateral and uni-lateral upper and lower body movements in multiple planes of motion.

In addition, we have reintroduced the sumo deadlift and hang clean while also including a core circuit twice a week which will act as our main warmup on those days.

Conditioning will vary in duration and where it is placed day to day with some days having double conditioning pieces.

This next 6 weeks is a great opportunity for you to dial in your diet and training so set yourself some SMART (Specific, Measurable, Achievable, Realistic, Time-Based) goals, write them down, hold yourself accountable to them and it will keep you motivated.


Monday S&C

Cond: 6mins OTM

10 squat jumps

3-5 burpees

6 spidy planks


1a Forward Lunge 3 x 12

1b Ring Dips / Ring Pushups 3 x 10

1c SA DB Rows 3 x 10e/s


BB Complex: 5 rounds x 5 reps – 75s rest in between rounds


BO Row

Hang Clean

Push Press



Cond: 3 x 90s rounds

5 pushups

10 jump lunges

10 mountain climbers


Tuesday S&C

Core Circuit: 2 Rounds

Ring Flutters x 16

Hollow Hold/Rocks x 30s

Side Plank x 30s e/s


1a Front Squats / OHS 3 x 6

1b Chins 3 x 5

2a Hang Clean 3 x 5

2b Plank Walkouts / Wallwalks 3 x 5/3


Cond: 8 min circuit 45s/15s

Ring Plank



Squat Jumps


Ladder Walk

Bar Hang

Mountain Climbers


rest 2 mins


5 min - Partner

Slams x 20 each

Partner planks while other person is performing slams.


Wednesday S&C

1a Sumo Deadlifts 4 x 4

1b Banded KB swings 3 x 10

1c Russian Twist 3 x 20


2a Tall kneeling Jammer Press 3 x 10e/s

2b Landmine 3 x 10e/s



5 Burpees

10 Hanging Knee raises

20 KB Swings

30 Plate GTOH

40 Slams


Repeat in reverse order – 45s wallsit before starting reverse order


Thurs S&C

Core circuit: 2 rounds

Alternating superman plank x 16

SL glute bridge hold + leg swings x 10e/s

TGU x 3e/s


1a Squats 4 x 6 - 1.5 reps

1b Box Jumps 3 x 3

1b KB Pulls 3 x 16


2a Bench 3 x 6 – 1.5 reps

2b SL RDL 3 x 5e/s


Cond: 20/10 x 4 rounds (stay) 30s off after each exercise




Bear Crawls


Friday S&C


1a Band Resisted BB RDL 4 x 8

1b Ring Chest Flys 3 x 8


2a Pause Pullups 3 x 5

2b Tall Kneeling OH Press 3 x 10

2c Pistol Squats 3 x 6e/s



5mins: Partner

KB Man Makers – you go I go

+ 5mins AMRAP:

Sit ups x 10

Plate GTOH x 10

OH Lunge x 10