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Monday 23rd March 2026 – Week 1 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 20th March 2026 – Back off Week Day 3 2 rounds shoulder CARS (a quick google) 10 light KB swings 10 light KB halos in each direction Barbell Military Press 3 sets of 5 repetitions at 65% of last weeks heavy single weight 1️⃣ Dumbbell or plate lateral raise Max reps at 50% of

Wednesday 18th March 2026 – Back off Week Day 2 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 3 sets of 5 at 65% of your last

Monday 16th March 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 @ 65% of your last 1RM You will have the option to change up your accessory lifts next week, however if

Friday 13th March 2026 – Week 6 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 3 seconds lower each rep Build upto a heavy single Barbell Military Press… again perform max reps with 60% of your max weight

Wednesday 11th March 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 and a 3 count pause

Monday 9th March 2026 – Week 6 Day 1 3 rounds Goblet squat ×10 Hip flexor stretch KB deadlift ×10 Breathing + brace drill Barbell Back Squat these are 3 seconds lower and a 3 count pause in the bottom of each repetition Build upto a heavy set of single leaving RPE 9-10 left in

Friday 6th March 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 3 seconds lower each rep Build upto a heavy set of 2 Barbell Military Press… again perform max reps with 80% of your

Wednesday 4th March – 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 and a 3 count pause in

Monday Daily Workout – 2nd March – Week 5 Day 1 3 rounds Goblet squat ×10 Hip flexor stretch KB deadlift ×10 Breathing + brace drill Barbell Back Squat these are 3 seconds lower and a 3 count pause in the bottom of each repetition Build upto a heavy set of 2 leaving 1-2 reps