Strength:

This is the exact same Programme which can be found written on the “Strength Board” in the Box.

This is Week 1 of the new Squat Cycle we are following. For this Programme, choose between the Back Squat or Front Squat, and stick with that lift for the full 6 Weeks. This is the final week of Reps & Sets for the Pressing movements, before we test 1 Rep Max’s on those.

Day 1:
Squat: 1 x 8 Reps @ 45%, 1 x 6 Reps @ 55%, 1 x 6 Reps @ 65%, 3 x 6 Reps @ 70%
Push Press 8 x 2 Reps @ 87-92%
Standing Reverse Grip Bent Over Row 3 x 6 Reps

Day 2:
Squat: 1 x 8 Reps @ 45%, 1 x 6 Reps @ 55%, 1 x 5 Reps @ 65%, 1 x 5 Reps @ 75%, 3 x 5 Reps @ 80%, 1 x 5 Reps @ 75%, 1 x 8 Reps @ 65%, AMRAP @ 60% (Maximum of 2 Seconds Between Reps)
Pause Bench Press 8 x 2 Reps @ 82-87% (3 Second Pause)
Deadlift: 7 Reps EMOTM for 5 Minutes @ 60% + 5kg

Strict Gymnastics

EMOTM for 6 Minutes @ 25% (25% of max unbroken reps)
(only completed once per week for a selected exercise)

Choose from below exercises:
Pull Up
Chest to Bar Pull Up
Ring Pull Up
Ring Row
Press Up
Ring Press Up
Ring Dip
Handstand Push Up
Pike

Kipping Gymnastics

This is a continuously running Kipping Gymnastics Programme which you can jump in and out of at any time. Just make sure you know your Max Unbroken Reps before you do!

Every 20 Seconds for 12 Minutes @ 10% + 1 Rep Per Minute (10% of max unbroken reps)
(find 10%, multiply by 3, round to nearest whole number, split across the minute)
(Add 1 Rep per Minute, NOT to every 20 Seconds)
(only complete once per week for a selected exercise)

Use for any of the Exercises below:
Pull Ups
Chest to Bar Pull Ups
Ring or Bar Muscle Ups
Toes to Bar
Handstand Push Ups
Ring Dips

Accessories

1.
Jumping Alternating Lunges 3 x 10-15 Reps Each Leg
Lying DB Hamstring Curl 3 x 10-15 Reps
Back Extension 3 x 10-15 Reps
Hollow Hold 35 Seconds On, 45 Seconds Off x 4 (17)
Arch Hold 35 Seconds On, 45 Seconds Off x 4 (17)

2.
One Arm Row 3 x 10-15 Reps Each Arm
Seated One Arm Z-Press 3 x 10-15 Reps Each Arm
Standing Bent Over Reverse Fly 3 x 10-15 Reps
Standing Lateral Raise 3 x 10-15 Reps
Alternating Bicep Curl 3 x 10-15 Reps Each Arm
One Arm Skull Crusher 3 x 10-15 Reps Each Arm

Engine

1.
Row:
Ski 1000m
Rest 1 Minute
x 5
(consistent pace)

2.
Ski:
45 Seconds On
45 Seconds Off
x 20
(hard effort)

3.
Assault Bike:
15 Seconds On
45 Seconds Off
x 20
(maximum effort)

4.
Run:
Run 800m
Rest 6 Minutes
x 4
(hard effort)

Barbell Cycling

EMOTM:
1st = 3 Power Snatches @ 30/42.5kg
2nd = 6 Power Snatches @ 30/42.5kg
3rd = 9 Power Snatches @ 30/42.5kg
Continue until you can’t complete the required Reps in the Minute

EMOTM:
1st = 3 Power Cleans @ 42.5/60kg
2nd = 6 Power Cleans @ 42.5/60kg
3rd = 9 Power Cleans @ 42.5/60kg
Continue until you can’t complete the required Reps in the Minute

Olympic Weightlifting

1 Rep Max Hang Power Snatch
1 Rep Max Hang Power Clean & Jerk

Snatch “Hang Pulls” 3 x 5 Reps (stay above knee)
Clean “Hang Pulls” 3 x 5 Reps (stay above knee)
Sots Press 3 x 15 Reps