This week will be the FINAL week of our 20 RM Back Squat cycle. After 5 weeks of intense squatting we have our final 20 rep test this Thursday where your previous 5 RM load will be our target. From Monday 18th October we attack the awesome and potent Wendler 5-3-1 Strength Cycle where you can expect to consolidate the gains made from the Swole Cycle and the 20 RM cycle and form the foundation of a great athlete. Fit, strong, mobile and capable to withstand the rigours of hard weightlifting and gymnastics workouts day in and day out, and of course build a phenomenal physique along the way.

More details will emerge about our next 9 weeks over the next few days.

In the meantime..its Games Week !


In 10:00

Back Squat

20 RM @ 76 % 1 RM
*or add 1.25-2.5 kgs from Monday


” Friendly Fran ”

3 Rounds of :

21 Thrusters (50/35)
21 Chest-to-bar Pull-Ups

CAP 10:00