LIFT

Back Squat 3 x 5 – Use 80-85% of your 1 Rep Max for all 5 work sets. If new look to set a 3 Rep Max.

WORKOUT

Performance
21-15-9 reps:
Clean 60/42.5kg
Ring Dips

Fitness
21-15-9 reps:
Hang Power Clean 35/25kg
Dip Station Dips

NUTRITION

Over my typical Monday-morning breakfast (a bar of chocolate, washed down with a cup of espresso), I began to look for advice about what I should be eating to feel better. One website, from the Cleveland Clinic, advised five servings of grains, two servings of vegetables and limited fat to aid with wound-healing. Another article urged quite the opposite: a high-fat, high-protein, low-carbohydrate diet. Yet others suggested zinc, or vitamin D, or enough supplements to clean out the health-foods section of my local grocery.