Pendlay Row 6 x 4 – Work to 4 heavy sets of 6 reps, if you have done 5 x 5’s before aim for a similar or the same weight for that extra rep.


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.


12 min AMRAP
50 DU’s
20 HR push ups
10 DB Front Squat 20/15kg
5 DB Push Press 20/15kg

100 Single skips
10 HRPU negatives
10 DBFS 15/10kg
5 DBPP 15/10kg


Grip Training for Weightlifters and Beyond

“Yes, grip—the least sexy of all strength attributes. There’s no way to look cool while doing it. It’s not going to get you more followers on social media. But I say this with great sincerity: grip strength is one of the most pure and ultimately human expressions of physical strength there is. I dare you to buy one of the many current training implements available to develop your grip and leave it loaded somewhere in the gym.”