Week 5 Cycle 19


This new cycle we will be re-incorporating a few exercises that have been left out of training cycles for a while namely being weighted chest pressing exercises along with barbell complexes.


We will also be implementing a lot of pause work into the program to help improve people’s starting strength which should hopefully keep people making steady progress in terms of their strength levels in all the big lifts. Combined with this will be some max effort reps which will challenge people to maintain good lifting technique when fatigue is accumulates and will add another stimulus to the muscles so they adapt stronger.


Training days will change week to week also so those that are on 2 set training days per week will see greater variation.


Oh and ARMS ARE BACK!!!!!!!!!





1a Deadlift 4 x 5


2a Jammer Press 3 x 10

2b Landmine 3 x 8 r/l

2c Plank rotations 3 x 8 r/l


Partner workout – do reps each with one person working at a time before moving onto next exercise.
Push-Up: 1-2-3...10
KB Swing 6-8-10....16
Wallballs 6-8-10....16




1a Bent Over Row 3 x 12

1b Ring Dips/Pushup 3 x 8


2a RFESS Front Racked 3 x 5 – 3s pause

2b Rev crunch/hollow/crunch 3 x 5/20s/5


3a Pushup Plank 2 x 60s


Cond: 1 Rounds – 35s on/25s off + 1 Rounds – 40s on/20s off + 1 round 45s on/15s off

Bear Crawls

Ring jacknife






1a Pause Back Squat 3 x 5 – 3s pause 1 x max with same weight as pause reps


2a Push Press 2/8/6

2b SL RDL 3 x 8 r/l


Cond: circuit 50s/10s

Ring Mountain Climbers

Ring Plank


Plate GTOH


- 2mins partner slam balls


Elbow-hand Plank

Bar Hang

Squat Jumps





1a BB Complex: 5 reps of each every 2:30 for 10mins


BO Row

Push Press

Reverse Lunge

Jump Squat


2a Floor Press 3 x 8 – 3s pause 1 x max same weight

2b Chins 3 x 5



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

KB Swings

Jump Lunges

Rest 2 mins

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







1a KB Thrusters 4 x 8

1b Ring Rollouts 3 x 8


2a TGU 3 x 1

2b Pullups 3 x max


3a Bicep Curls 3 x 10

3b Skullcrushers 3 x 10



10 Burpees

40 SA KB Front Squat = 20 r/l

30 Jump Lunges

20 SA KB Thrusters = 10 r/l

10 burpees

+ reverse order