LIFTS
Speed Bench 3 x 9 – 3 reps at each grip position x 3 Narrow, Normal, Wide
Use 50% of your 1 Rep Max. If you are new use a weight that you can maintain bar speed with.
THEN
Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.
WORKOUT
Performance
15min AMRAP
10 Push Press 45/30kg
10 KBS 24/16kg
10 Box Jumps 24/20”
Fitness
15min AMRAP
10 Push Press 35/20kg
10 KBS Russian 24/16kg
10 Box Jumps 24/20” (Step Ups OK)
NUTRITION
Take, for example, Time magazine. In March 1984, the magazine’s cover featured a paper plate with two sunny-side-up eggs for eyes and a slice of bacon as a frown. “Cholesterol” was in bold, yellow letters; below, the words “And Now the Bad News ” appeared. Thirty years later, a curled shaving of butter appeared on Time’s cover beneath the headline “Eat Butter. Scientists Labeled Fat the Enemy. Why They Were Wrong.”
EASTER MAR 25 – 28 SCHEDULE CHANGE
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