Jerk 5 x 5 – Weights by feel, work up to a heavy set of 5. Push or split whichever you choose.


10 Min AMRAP
5 Pull ups
5 Box Jumps 30/24
5 Sit Ups
5 KB Swings 24/16kg
10 Min AMRAP
5 Body Rows
5 Box Jumps 24/20
5 Sit Ups
5 KB Russian Swings 24/16kg


You Have to Eat to Grow Muscles

“I once had a male client tell me he was eating so much and wasn’t gaining mass. I asked him what he had that morning for breakfast—what he considered “so much.” He said: Two eggs, two pieces of bacon, half an avocado, and some orange juice. There are a number of rules for hard gainers but in most cases, it comes down to something very simple.”