Day 1 - Strength & Conditioning (10th-15th Sep)


150m row

12 lunges

9 situps

6 push-ups


Back squat- dropping to 3 reps this week as we get heavier for our strength work. Also a slight decrease in percentages and jumps from the 3 to 1s.. enjoy the decrease as this will get heavy in the next couple weeks







3 sets of 10 Romanian deadlift

(Slow controlled reps. Don’t have to touch ground each round)

10 back rack lunges

15 Cossack squats (slow controlled no weight)

20 goblet squat (light weight)


Accumulate 2min GHD hold

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Day 3 - Strengthg & Conditioning (29th Oct-3rd Nov)

5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s Half kneeling DB press 8 e/s dumbbell row X5 12 deadbugs 20 Rus

Day 2 - Strength & Conditioning (29th Oct-3rd Nov)

10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from deficit (scale to normal if needed) X4 8 e/l Single leg squat (

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