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Monday 4th May 2026 – Back Off Week Day 1 3 rounds Goblet squat ×10 Hip flexor stretch KB deadlift ×10 Breathing + brace drill Barbell Back Squat normal Back Squats 3 x 5 @ 60% of your last 1RM You will have the option to change up your accessory lifts next week, however if […]

Wednesday 29th April 2026 – Week 6 Day 3 2 rounds 15 Banded Pull Aparts or Cable face pulls 10 Scapular Push Ups *do these controlled and really push apart for 2 sec each rep) -10 light KB halos in each direction Barbell Bench Press these are 3 seconds lower each repetition Build upto a

Tuesday 28th April 2026 – Week 6 Day 2 3 rounds 10 kneeling kettlebell halos each direction 30 second Arm Bar each arm 10 lunge to twist each leg 10 Kettlebell Swings EMOM for 40min Min 1: 1 Turkish Get Up Left Min 2: 1 Turkish Get Up Right Min 3: 10 Single Arm Swings

Friday 24th April 2026 – Week 5 Day 5 2 rounds shoulder CARS (a quick google) 10 light KB swings 10 light KB halos in each direction Barbell Military Press these are normal reps Build upto a heavy double Barbell Military Press… again perform max reps with 65% of your max weight from the heavy

Wednesday 22nd April 2026 – Week 5 Day 3 2 rounds 15 Banded Pull Aparts or Cable face pulls 10 Scapular Push Ups *do these controlled and really push apart for 2 sec each rep) -10 light KB halos in each direction Barbell Bench Press these are 3 seconds lower each repetition Build upto a

Monday 20th April 2026 – Week 5 Day 1 New cycle! 2 rounds Goblet kang squat 30 sec bar hang KB Swing ×10 Breathing + brace drill Barbell Back Squat these are now 3 seconds lower with no pause each rep, be as explosive on the way up from each rep as you can Build

Friday 17th April 2026 – Week 4 Day 5 2 rounds shoulder CARS (a quick google) 10 light KB swings 10 light KB halos in each direction Barbell Military Press these are normal reps Build upto a heavy set of 3 Barbell Military Press… again perform max reps with 65% of your max weight from

Thursday 16th April 2026 – Week 4 Day 4 3 rounds 10 kneeling kettlebell halos each direction 30 second Arm Bar each arm 10 lunge to twist each leg 10 Kettlebell Swings 15-minute AMRAP Complete as many rounds as possible in 15 minutes of: 7 hang squat cleans 14 GHD sit-ups 21 down ups or

Wednesday 15th April 2026 – Week 4 Day 3 2 rounds 15 Banded Pull Aparts or Cable face pulls 10 Scapular Push Ups *do these controlled and really push apart for 2 sec each rep) -10 light KB halos in each direction Barbell Bench Press these are 3 seconds lower each repetition Build upto a

Tuesday 14th April 2026 – Week 4 Day 2 3 rounds 10 kneeling kettlebell halos each direction 30 second Arm Bar each arm 10 lunge to twist each leg 10 Kettlebell Swings 5 rounds 400m run 2 Min rest between rounds Record total time taken including rests