Uncategorized

Friday 27th February 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 3 seconds lower each rep Build upto a heavy set of 3 Barbell Military Press… again perform max reps with 80% of your […]

Thursday 26th February 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 AMRAP 20min 6 Barbell Power Clean 8 Toes To Bar 14 KB swings 400m run at recovery rate

Wednesday 25th February 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 and a 3 count pause

Tuesday 24th February 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 using your KB snatch test sized bell 30 sec snatch left arm 30 sec snatch right arm 30 sec clean left arm 30

Monday 23rd February 2026 – Week 4 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 3 leaving 1-2 reps left in

Friday 20th Feb 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 3 seconds lower each rep Build upto a heavy set of 4 Barbell Military Press… again perform max reps with 80% of your

Wednesday 18th February 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 these are 3 seconds lower and a 3 count pause

Monday 16th February 2026 – Week 3 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 4 leaving 1-2 reps left in