Bench Press 3 x 5 – % work this cycle. 70-80-85-85-85% if you do not have a 1 Rep Max then work 5 heavy sets across


12 Minute EMOM
8 DB PP20/15kg
4 Paralette Lateral Burpee

12 Min EMOM
6 DB PP 15/10kg
4 Burpees


Your hands may have had a few days off during the holiday season, look after them as you get back into the gym.

How to Take Care of Your Hands

If you lift weights or do a lot of pullups, your hands are going to rip at some point. This not only hurts (the initial hot shower has brought many a tough athlete to tears), but more importantly it limits your ability to train while you heal.