Cycle 18 Week 3


With testing completed following cycle 17, it is now the beginning of a brand new cycle.


We will be continuing to implement the compound lifts such as the squat and deadlift every week along with some single leg work such as the rear foot elevated split squat. Both bilateral and unilateral upperbody work will also be incorporated.


The Turkish Get-up will remain in the programme as well as improving on general core strength and stability.


As usual, appropriate activation/mobilisation techniques will be used in all warm ups as well as rehab/prehab strategies.




i: 3 rounds

Wallball x 8

Slams x 8

Ring Row x 8


A1. RFESS 3 x 8 r/l

A2. Ring Flys 3 x 10

A3. Rev Crunch + Hollow Hold 3 x 5+20s


B1. Jammer Press 3 x 10 r/l

B2. Tempo Chins 3 x 6


Cond: Hill Runs




A1. Strict Press + Push Press 4 x 5+5

A2. Tempo Ring Row 4 x 8


B1. KB RDL 3 x 10

B2. Plate Chop 3 x 10 r/l

B3. Russian Twist 3 x 30


Cond: 3 Rounds

1min Slams

1min Ring Pushups

1min Bear Crawls

1min Rest




i: 3 rounds

Plank rot x 6 r/l

Deadbug x 16

KB Swing x 20

Groin Squeeze x 10


A1. Squat (every 2 mins for 10 mins) x 4


B1. TGU (1/2 + Full) 3 x 2 r/l


Cond: 45/15


Goblet squat

Plank walkout




Goblet rev lunge

Ball pick + toss

Plate crunch

KB Push Press

Ring row

Ring mountain climber




A1. BB Rev Lunge 3 x 10

A2. Squat Jump 3 x 5

A3. Hanging knee raises 3 x 8


B1. BB BO Row 3 x 10

B2. KB Press 3 x 10


Cond: in teams of 2

100 wallballs

80 kb swings

60 wallballs

40 situps

20 burpees




A1. Deadlift (every 2 mins for 10 mins) x 4


B1. Dips/ Push ups 3 x max

B2. Pull ups 3 x max


C1. Weighted Plank x 60/45/30s



10 burpees

1 Chin/1 Ring Row

1 Sit Up

9 burpees

2 chins/2 ring rows

2 Sit Ups

And so on........until 1 burpee and 10 chins/ring rows and 10 SitUps