Week 6 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 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: Tabata (20s/10s) x 4mins


Rest 1min

Alternate Jump Lunges and SitUps



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

Cond: 4 x 90s Rounds – 60s rest between rounds

20 KB Swing

10 Plate GTOH

Max effort Burpees in remaining time



1a Deadlift 4 x 5

2a Rev Lunge to Jammer Press 3 x 6 r/l

2b Hanging knee raises 3 x 10

2c Russian Twist 3 x 20

Cond: circuit 50s/10s

Ring Mountain Climbers

Ring Plank


Plate GTOH

- 2mins partner slam balls

Elbow-hand Plank

Bar Hang

Squat Jumps



1a Bent Over Row 3 x 12

1b Ring Dips/Pushup 3 x 8

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

2b KB Pulls 3 x 8 r/l

3a Pushup Plank 2 x 60

Cond: Partner session

Buy in with 50 Burpees

100 Wallballs

100 KB Swings

Buy out with 50 max height full depth Squat Jumps



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


BO Row

Push Press

Reverse Lunge

Jump Squat

2a SA KB Chest Press 3 x 8 – 3s pause 1 x max same weight

2b Chins 3 x 5


2min AMRAP Slamballs

1min rest

2min AMRAP Squat Jumps

1min rest

2min AMRAP Pushups

1min Rest

2min AMRAP Situps