Week 6. (Final week before Re-test)

These 6 weeks will be focused around drop sets. Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps. A brilliant way of building work capacity and strength whilst. We will also be following 5/4/3 rep scheme for major lower body lifts so the aim here is to increase weight each set while the reps drop.

Warm-ups for next 6 weeks will also focus around improving and progressing both push -/pull-up strength in addition to overhead squat technique.

We will also have an option of a weightlifting group for those that want to continue with them of which we hope a few will. However, if you decide to do this you cannot just cherry pick the clean and neglect the snatch, if you’re in weightlifting then you’re doing both!



1a Squat 3 x 5/4/3 + 10

1b S/L ball glute bridge 3 x 8 r/l

2a Weighted push-up 3 x 10

2b SA KB Carry 3 x 2l

2c Plank rotation 3 x 6 r/l

Cond: Rounds of:

5 KB thruster

5 Sit-up

5 Burpee

3 min work

1 min rest

2 min work

1 min rest

1 min work

30s rest

30s work



1a Push press 3 x 6 + 12

1b Pull ups 3 x 6 + 12

2a Plate loaded Lateral lunge 3 x 8 r/l

2b KB Windmills 3 x 6 r/l

3a Max Weighted Plank 1 x max 10/20kg

Circuit: 40/20

Squat Row


Push-up plank

Double KB clean

Hanging knees

KB deadlift

Ring push up

Mountain climbers



1a Deadlift 3 x 5/4/3 + 10

1b Split stance S/A KB Press 3 x 10 r/l

2a KB Swing 2 x 90/60s

3a Ring Body saw 2 x 10

3b Plate around the worlds 2 x 16

3c KB Deadbug w/ lowers 2 x 20


Power Clean – 2RM

Hang Clean + Clean + Jerk – build to heaviest possible

Deadlift 2 x 5

Cond: 5 rounds (10 min cap)

10 Goblet squats

10 push ups

5 chins/ 8 rows

+ Skip 100/80/60/80/100



1a Chins 3 x 6 + 12

1b Floor Press 3 x 6 +12

2a FR KB Step ups 3 x 8 r/l

2b Jump lunge 3 x 4 r/l


Tabata: Burpee


Tabata: Plate crunch



1a BB Thruster 3 x 6+12

1b Tempo Hanging knees 3 x 8

2a KB farmers Hold 1 x max

3a Bicep Curls 3 x 10

3b Concentric Chin hang 3 x max

3c Skull crushers 3 x 10


Snatch Pull + hang Power snatch + Snatch - build to heaviest possible

Snatch Bal + 2 sec hold at bottom – 2RM

Cond: Hill runs