Speed Bench – 3 Position – 3 reps at each grip position x 3
Narrow, Normal, Wide


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.


10-1 KB Swings 24/16kg
1 – 10 Weighted Step Ups with KB 24/20”

10-1 KB Russian Swings 24/16kg
1 – 10 Weighted Step Ups with KB 20/12”


Fuelling the fat-adapted athlete

If body composition improvement is your goal, it is best to do fasted training sessions or use coffee/caffeine as an ergogenic aid and fuel afterwards. This doesn’t mean that you’ll lose MORE body fat than if you were just to reduce calories, but it will force your body to tap into its own reserves, which (when combined with this dietary approach) I’ve clinically seen helps accelerate fat loss in the context of this eating style. For extended, longer duration >3h+ then having some fuel (as suggested in plan) can be a good idea, or starting fasted and taking on board fuel after 45-90 minutes depending on session is optimal.