Week 6

One of the main new changes we are making to this next 6 week training block is the addition of a totals day once a week. This is a power lifting comp style day whereby you will try and set a 3RM in your front squat and deadlift along with a 5RM in your floor press. Your combined weight lifted in those rep maxes will form your total for that week. The aim is to increase this total week on week.

We will also be using Every Min on the Min (EMOM) style training for a couple of big lifts, namely the back squat and split stance OH press. This will allow us build volume h=while also keeping the intensity of the lift fairly high.

We will also have sets to failure one day per week in RFESS, Chins and pushups which again will be another way of judging your progress week on week.

We will be having 1 day which will incorporate a long conditioning piece and 1 day which will have 2 short conditioning pieces. These will remain constant throughout the 6 weeks in order to see some progress.

Apart from that, as always we will train single leg , single arm, bodyweight, KB’s etc and just look to keep on improving.



1. Back Squat x 2 – Every min on the min (EMOM) for 6mins

2. Split Stance OH Strict Press x 5 – EMOM 6mins

Cond: 15mins

TGU x 3 e/s

GTOH x 10

Jump Lunge x 10

Squats x 10

Sit Ups x 10

Ring Row x 10

Burpees x 5



Core: 2 Rounds

Weighted Plank x 45s

Reverse Crunch x 15

Hollow Hold x 30s

1a BB Split Squats 3 x 15e/s

1b Chins 3 x 5 (weighted if possible or else with tempo)

2a Bottoms Up KB Presses 2 x 8e/s

2b Band Pullaparts 2 x 15

Cond: 9min Every Min on the Min:

1st – 10-15 Wallballs

2nd – 20 Jump Squats

3rd – 20 KB Swings

After your last set of 20 KB Swings you try and hold a wall sit until 10mins has elapsed.



Totals Day – Add your total weight lifted for all 3 lifts and try to increase week on week.

1. Front Squat 3RM

2. Floor Press 5RM

3. Deadlift 3RM

Cond: Circuit 30/30 x 2 Rounds 3 burpees after each round

KB Clean

Ring Row





Core: 2 Rounds

Pallof Hold x 30s e/s

Landmine x 16

SA KB Hold x 30s e/s

1a KB Step Ups 4 x 6e/s

1b Pullups 4 x max

1c BB Bent Over Row 4 x 10

Cond: KB Complex - start every 2 mins for 10 mins


5 BO Row

5 Push Press

5 Front Squats

5 Jump Squats

5 Burpees



Perform 1 max effort set to failure on the following exercises:

  1. Rear Foot Elevated Split Squat

  2. Chins

  3. Pushups

1a RDL 3 x 8

1b Chins 3 x max

1c Pushups 3 x 10


2-4 Burpees every 20s for 4mins

Rest 2mins

4-6 slams every 20s for 4mins