Friday 10th April 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
Barbell Military Press… again
perform max reps with 70% of your max weight from the heavy 5
These are normal reps, once you get to failure Attempt 1 or 2 more reps using a push press with a controlled lower
1️⃣ Dumbbell or plate lateral raise
perform 2-3 warm up sets
then perform a single max rep effort at your working weight MAX EFFORT, controlled lower each rep (if you got more than 12reps on your chosen weight last week, then increase this week N.B lat raises are notoriously hard to increase weight on well, don't feel bad swinging your weights up and loweing down slowly when you get to failure, just don't increase the weight until you can do 12 good reps)
Once you reach controlled failure perform 2-3 more reps swinging the dumbbell up and controlled lowering down
2️⃣ Deadlift regular
perform 1-2 warm up sets to whatever weight you want to do this week
Perform max reps but stop at technical failure at your working weight.
3️⃣ Hip Thrusts, reverse hypers
As with the deadlift perform 1-2 warm up sets to whatever weight you want to do this week
Perform max reps but stop at technical failure at your working weight.
4️⃣ Weighted pullups
Perform 1-2 warm up sets then perform max reps with 50% of your new 1RM
Rest 2-3 min then perform max rep bodyweight pullups
5️⃣ Rear Delt Fly's or Lat Pulldown (cable or banded)
Choose a weight you think you could do 10-12 controlled reps with
(if you got more than 12reps on your chosen weight last week, then increase this week)
Warm up for 1-2 sets
Perform max reps with 2-3 sec pause at the top/bottom of each rep and a slow controlled eccentric
6️⃣ Suitcase Carries (Stronghold Staple)
Choose a heavy weight
3–4 walks each arm, hgo heavy but use weights where you can perform controlled breathing
Thursday 10th April 2026 – Week 3 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
