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Tuesday 10th February 2026 – Week 2 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 3-5 rounds Using a Kettlebell that would challenge you for 10 presses 5 Swing left arm 5 swings right arm 5 snatch left […]

Monday 9th February 2026 – Week 2 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 5 leaving 1-2 reps left in

Friday 6th Feb 2026 – Week 1 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 6 Barbell Military Press… again perform max reps with 90% of your

Thursday 5th Feb 2026 – Week 1 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 3-5 rounds 10 Heavy KB Swings Quick shake off 10/10 KB snatches Quick shake off 5 inch worm to push up 1 Turkish

Wednesday 4th Feb 2026 – Week 1 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 3rd February 2026 – Week 1 Day 2 – Conditioning 3 rounds 10 kneeling kettlebell halos each direction 30 second Arm Bar each arm 10 lunge to twist each leg 10 Kettlebell Swings 3-5 rounds Using a Kettlebell that would challenge you for 10 presses 10 Two Handed Swings 1 TGU Left Arm 15

Monday 2nd February 2026 – Week 1 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 6 leaving 1-2 reps left in

Friday 30th January 2026 – Back Of Week Day 4 Press 3 sets 5 repetitions 60% of your last E1RM Weighted Pull-Up Retest your 1RM HSPU Retest your max reps If you can do them yest your 5RM on plates or/and your max rep pike push ups or box elevated pike Close Grip Bench Press

Thursday 29th January 2026 – Back Off Week Day 3 Power Clean 4 floating clean pull + 1 floating power clean 3 sets 65% 1RM Deadlift 3 sets 5 reps 60% of your last E1RM Zercher Squat Build to a heavy set of 5 Testing choose one of the following: Back extension Reverse hyper Good

Tuesday 27th January 2026 – Back Off Week Day 2 Bench Press 3 sets 5 repetitiond 60% of your last E1RM Retest Build to a new 5RM Dip Retest Build upto a new 5 RM pendlay row Test Build upto a heavy set of 12 single arm row each arm