Cycle 24 Week 3

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!




A1. RDL 2 x 8

A2. KB Swing 2 x 15


B. Deadlift 2 x 5


C. Upper Body Circuit (10 mins timed)

Ring Chest Flys x 10

Ring Rows x 10

Bicep Curls x 10

Skullcrushers x 10



1Hill Run

16-14-12....4 KB Swings

4-6-8..... 16 Slams

1 Hill Run



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 + 2.5-5kg from last week.



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



Rest 2 mins

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



Rest 1 min

Round 3 – 1min: Max Effort Burpees



Core Circuit: 2 Rounds

TGU x 2 e/s

Ring hamstring curls x 8e/s

SA KB Hold x 30s e/s


B1. RFESS 3 x 6 r/l

B2. Pull ups 3 x max


C1 Push Press 3 x 5



15 Burpees


5 Rounds:

15 Wallballs

1 TGU r/l


15 burpees



A1. Front Squat 5 x 2

A2. Rebound Jump to Box 5 x 4


B1. KB Clean & Press 3 x 10



4min AMRAP

10 Slams

5 KB Clean & Press right

5 KB Clean & press left

2min rest

4min AMRAP

20 squats

10 Jump Lunges

5 pushups


Cond: 5mins

15 Plate GTOH

10 Hanging Knee raises

5 Burpees



Core circuit: 2 Rounds

Side plank bends + side plank 10+20s

Ring Body Saw 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. 1/2 kneeling press 4 x 10 r/l


Cond: 3 Rounds

30 wallballs

20 kb swings


Finish with 15 burpees