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Wednesday 17th June 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 Build upto a heavy single RPE 9-10 Barbell Bench Press….

Monday 15th June 2026 – Week 6 Day 1 This Week! weeks 4-6 will be focused on maxing out the main lifts and aiming for some pBs, so we will be cutting back on the accessory for better recovery between heavy sessions 2 rounds Goblet kang squat 30 sec bar hang KB Swing ×10 Breathing

Friday 12th June 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 set of 2 RPE 9-10 Barbell Military Press… again perform max reps with 60% of your max

Monday 8th June 2026 – Week 5 Day 1 This Week! weeks 4-6 will be focused on maxing out the main lifts and aiming for some pBs, so we will be cutting back on the accessory for better recovery between heavy sessions 2 rounds Goblet kang squat 30 sec bar hang KB Swing ×10 Breathing

Tuesday 2nd May 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 12-minute AMRAP Complete as many rounds as possible in 12 minutes of: 30-second plank hold on rings run 200m 30-second hanging L-sit

Monday 1st June 2026 – Week 4 Day 1 This Week! weeks 4-6 will be focused on maxing out the main lifts and aiming for some pBs, so we will be cutting back on the accessory for better recovery between heavy sessions 2 rounds Goblet kang squat 30 sec bar hang KB Swing ×10 Breathing

Friday 29th May 2026 – Week 3 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 4 RPE Barbell Military Press… again perform max reps with 70% of your max weight

Wednesday 27th May 2026 – Week 3 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 Build upto a heavy set of 4 RPE 7-8 Barbell

Tuesday 26th May 2026 – Week 3 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 4 rounds for time: 10 single-arm snatches each arm 8 single-arm rows each arm 6 single-arm push presses each arm 4 single-arm