15 May 2017 – De-load week begins

It's time to start our second de-load week, following the second phase of our strength cycle.

In case you missed our blog for our previous de-load week, de-loads are a very important part of any training cycle. This is the period where we reduce volume and intensity compared to the previous weeks, thus giving the body a period of time to recover.

Following our de-load week, the next three week phase will be the final phase of our dedicated strength cycle.

Mondays, Wednesdays and Saturdays

These days will be split into 3 main sections:

Max Effort Lift: You will be asked to work up to a heavy set of 1-5 reps in a squat, hinge or pressing movement. The movement variation will change each week.

Volume/Hypertrophy: Compound barbell and gymnastic movements, performed for high reps (ouchie!)

Accessory: The sprinkle of magic dust.

Tuesdays, Thursdays, Fridays, Sundays

These days will be programmed not to interfere with our three main high intensity/high volume days. This does not mean that they are any less important!

Largely aerobic in nature, these will gradually begin to bring more conditioning (at low intensity) back into the fold with a focus on skill development.

Think of these days as practice days. Show up to hone your movement skills with a spirit of playfulness, intentional virtuosity, and a willingness to learn alongside your teammates.


A) Strength: Push press
3 x 5 @ 75%

B) Conditioning
Shoulder-to-Overhead (60/40 kg)
Chest-to-bar Pull-up

* Time cap: 10 minutes