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Day 1 - Strength & Conditioning (9th-14th Apr)


5min easy assault bike - (5 sec sprint every minute)


Back squat 5x1 (heavy)

We’ve been working on this over the last 3 weeks. This we focus on 5 sets of 1 at a heavy weight! This should be heavier than the 3s. Remember if you missed last week make sure you hit the 3s as your body won’t be ready for the load of heavy 1s

(heavy) (hold two kbs in rack position )


20sec - Split stance Palof press e/l

(bring knee close to ground)

30 sec plank


Accumulate 20 single leg squats each leg.

Focus on quality reps and scale if needed by going to a box or using a band as support.

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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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