New Cycle & Kirsty’s Birthday

Happy birthday Kirsty, I will be sure to programme you a special finisher for the 8.30pm class tonight, Craig tells me you’re 21.

Today we are moving onto a new training cycle.  The focus for the next four weeks will be building strength for gymnastic movements and progressing the front squat, deadlift and press using Wendler style rep schemes and percentages.

Come prepared with your 1RM numbers from last week’s testing as you will need them to work out your lifts for the next cycle.  Don’t panic if you don’t have well defined 1 rep max numbers yet – we will sort you out!

If you have been working on your strict pull-ups in order to take advantage of Scott’s kipping PT session, this week is your last chance to hit the reps. 3×5 for men and 3×3 for ladies.  If you don’t have this yet, use the next cycle to start progressing towards this goal.

Strength Week 1

Front squat

5@ 65%
5@ 75%
5+ @ 85%

Base your percentages off 90% of the 1RM you achieved last week.  If maths isn’t your strong point we have a percentage chart on the wall!


10min AMRAP:

30 double unders
20 toes to bar
10 push press 50/35kg (Rx+ 65/45kg)


Hang Snatch or Test

Hang snatch 

or, if you haven’t made all of the test sessions this week you can test any one of:

Front squat
Strict press


Time to test the new wall balls!  We have added a 16lb ball to the collection so if you are scaling easily with the 6kg but not quite ready for the 9kg this is a good intermediate step.

30-20-10, for time:

Wall balls 9/6kg
Dumbell snatch 22.5/15kg

Pulling progressions

Activation circuit

Pulling EMOM 8

Working on your current pulling progression:
Active hang+chin over hold/strict pull-ups/strict c2b/false grip ring pullups/strict muscle ups

Monostructural sprint series

6x 200m run/250m row/0.3m assault bike – 2mins rest between efforts.

Slowest interval is your score.

Last day for strength test and Nate


Deadlift / Front Squat / Strict Press – build to 1rm

Choose whichever you have not found your max on already this week.


‘Nate’ 20 minute amrap:

A) 2 Muscle ups / 4 HSPU / 8 KB Swings 32/20k

B) 2 HSPU (1 abmat) / 4 Pull ups / 8 KB Swings 24/16k

C) 4 Push ups / 8 Jumping Pull ups / 12 KB Swings 20/12k

Choose whatever option will keep you moving best. Nate can be conditioning or a high skill slog depending on which option you decide upon.

Strength Test part 2


Strict Press or Front Squat – build to a single heavy rep

Inbetween sets of strict press Bulgarian split squats – 8 each leg


In a 4 minute window:
Run 400m
Max Push press 40/30k – Rx+ 60/40k

rest 2 mins

In a 4 minute window:
Run 400m
Max Front rack lunges 40/30k – Rx+ 60/40k

rest 2 mins

In a 4 minute window:
Run 400m
Max burpees over the bar

Strength Test Week

This week we will be testing your 1 rep on front squat and deadlift in order to have a good starting place on next week’s new strength cycle.

Front Squat or Deadlift – built to a heavy single


5 minutes beat swing practice and preparation

15 minute amrap:
10 Wall Balls
10 DB Hang Clean & Jerks (5 each arm)
10 Toes to bar

Become the most awesome version of you.

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