Cycle 24 Week 7

A back to basics sort of program for the next 6 weeks folks.


What this means is that nearly all compound lifts (squat, deadlift etc.) are in for the next 6 weeks with no tempo. Hopefully after spending the last 6 weeks utilizing tempos, most people will have improved positioning and control in the lifts and now is time to build on that.


Both the front and back squat will be included with the 20 rep max back squat being how we will train the back squat with the aim of adding 2.5-5kg per week to your starting weight. The RDL will precede the deadlift which will allow us get both lifts done on the same day and should mean better low back positioning when you deadlift.


Two days per week will start with core focused training, one day per week will have a double conditioning and one day per week will have a dedicated upper body bodybuilding style workout. This will allow us add volume and exercises for our upper body which should help with our other lifts and help take care of any imbalances present.


We’re looking forward to this one!



Core circuit: 2 Rounds

Plate Around the Worlds  x 16

Puhup Plank walkouts x 8

Box SL Glute Bridge x 10 e/s


B1. BB Rev Lunge 4 x 6 r/l

B2. Chins 4 x max

B3. Kneeling OH press 4 x 10 r/l



15 Burpees


5 Rounds:

15 Wallballs

1 TGU r/l


15 burpees




A1. Push ups 4 x 10 (varying styles)

A2. BO Row 4 x 10 (varying grip)


B. Back Squat x 20 RM – start @ 60% 3RM



2 Hill runs


5 Rounds:

5 Pushups

5 Ring Rows/Chins

5 Jump Squats

5 Sit Ups


1 Hill Run





A1. RDL 2 x 8

A2. KB Swing 2 x 15


B. Deadlift 2 x 5


C Upper Body Circuit (10 mins timed)

KB Pulls x 10 (Single pull per push)

Bicep Curls x 10

Skullcrushers x 10

Ring Chest Flys x 10



4 Hill Runs from gym




Core Circuit: 2 Rounds

Plank Rotations x 8e/s

Pallof Twists x 15

Ring hamstring curls x 8e/s or 12 double leg


B1. RFESS 3 x 6 r/l

B2. Pull ups 3 x max


C1 Push Press 3 x 5


Cond: Every min on the min -10mins

Even – 40s/30s/40s/30s/40s Wall sits

Odd – 45s Partner Slams




A1. Front Squat 5 x 2

A2. Weighted & Un-weighted Jumps 5 x 2 + 4


B1. KB Clean & Press 3 x 10



Round 1 -4mins: start at 5 reps and increase by 1 rep per min

KB Swings


Rest 2 mins

Round 2 – 4mins: start at 5 reps and increase by 1 rep per min




Rest 1 min


Cond: 4mins

15 Plate GTOH

10 Hanging Knee raises

5 Slams