Thursday 24/1/2019


Back Rack Lunge 8 Reps on each leg (Just like last week, but heavier). Take your time and don't rush the movement. Elevate your front foot on a 20kg Plate.



Single Leg Deadlift 8 Reps on each leg. Same as last week, but hopefully a little heavier.
* I see a lot of people with WAY too close of a position on this. Get that front foot OUT so you feel this in your glutes and not your back.

Rest 2min. and start back at the top. 20min. Window. Shoot for 4-5 Sets.


15min. AMRAP:
21 Wall Ball Squats 9/6
15/12 Cal Row
  9 Deficit Deadlifts 100/70

*Standing on a 20kg. plate for the Deadlifts. I purposely want that narrow position, so keep your feet on that plate.


Friday 21/12/2018


Bench Press (Week 1 of 4)

65% x 5 reps
75% x 5 reps
85% x MAX REPS

*Complete 20 russian twists with a 22.5/10 kg DB after each set. (Left + Right = 1 rep)


Metcon (AMRAP - Rounds and Reps) 12min. AMRAP:
10 Cal Row
10 Hand Release Push-Ups
15 American KB Swings 24/16

*Round 2 is 20 KB Swings
*Round 3 is 25...
*And so on...Increasing the KB Swings by 5 reps each time (Row and push-ups are always 10)