Bench Press 2 x 6 – 80-85-90-90-90-90% of your 1 Rep Max, or work up to a heavy double.


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.


Row 500m
Rest 5 min
Row 500m

Record total time for both 500m efforts.


Learn How to Fail

Failure is defined as the condition or fact of not achieving the desired end or ends; falling short. In so far as our training is concerned, fatigue is a part of failure. As Mark Rippetoe described failure in Practical Programming, “physiologically as a reduction of the force-production capacity of a muscle.