Week 3 Cycle 26


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.




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



Start with 20 Sit Ups

Then 5 Rounds:

5 Slams + 10 Squat Jumps

5 Slams + 10 wallballs

Finish with 20 Sit Ups




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




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

  1. Rear Foot Elevated Split Squat – use a weight that you think you could perform 5-8 reps with.
  2. Chins
  3. Pushups


1a RDL 3 x 8

1b Chins 3 x max

1c Ring Pushups 3 x 10



2-4 Burpees every 20s for 4mins


Rest 2mins


3-5 slams every 20s for 4mins




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: 8min AMRAP

8 Plate GTOH

8 Plate OH Lunge

8 Squat Jumps

8 Situps




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