LIFT

Push Press 2 x 8 @ 90% of your 1RM or work up to a heavy double

WORKOUT

Performance

4 RFT
10 Pull Ups
10 Sit Ups
10 Lunges each leg

Fitness
4 RFT

10 Body Rows
10 Sit Ups
10 Lunges each leg

SURVEY SUMMARY

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POWERLIFTING COMP THIS SATURDAY FROM 9am

This is free to all members, come test your back squat, bench and deadlift.

Squat

The lift starts with the lifter standing erect and the bar loaded with weights resting on the lifter’s shoulders. At the referee’s command the lift begins. The lifter bends his knees and lowers him into a squatting position with the hips slightly below parallel position. The lifter returns to an erect position. At the referees command the bar is returned to the rack and the lift is completed.

BASICS