A) Warm up to a heavy 5 reps of deadlift A1) 5 x 5 deadlifts B) 10 minutes EMOM complete 3 hang cleans C) Row 750m x 2 2 minutes rest between sets

A) Build to a heavy 3 rep front squat A1) 5 x 3 Front Squats B) Max unbroken Thrusters at 45/30 C) 100 x Front squats - When the bar is dropped complete 8 bar over burpees

60 x Squat cleans - 60kg

Marv Turner - GBPF Powerlifter Strength & Fitness Coach My journey in lifting started with a basic weight set for an early teen birthday present and quickly escalated into a passion I’ll forever chase. Fast forward through the years of training in many different gyms, adopting many different styles I eventually landed on powerlifting, and it became my passion, chasing the perfect lifts, achieving maximal strength and pushing beyond all limits physically and mentally. Whatever

A) 1 rm Push Press B) Clean and Jerk - Heavy singles EMOM 10 minutes C) 3 rounds for time 4 x Snatch grip deadlifts 8 x Push press 16 x Box jumps 32 x Double unders

A) 5 x 5 back squat A1) 1 x 20 back squat B) Partner WOD - 25 minute time cap 1 - 200 Run 2 - 1 pull up & 2 press ups After every round increase pull ups by 1 and press ups by 2

A) 5 x 3 Floor Press B) Heavy Snatch EMOM 10 minutes C) 6 x 250m best effort row with 30 seconds rest

A) 1 rep max Deadlift B) AMRAP 20 minutes Increase by 2 reps on each round completed 2 x Hang Cleans 2 x Thrusters 2 x Bar over burpees 50kg/35kg

Listening to a podcast earlier and came across probably the best advice ive ever heard! It can be transferred to ANYTHING! Work, freedom, success, sport, weight loss and fitness..... ANYTHING The 5 pillars of success : 1 : Better Planning and preparation Simple but effective. Saying you have a goal is just not enough! You need a plan and work out the smaller steps and short term goals you need to take in order to achieve the overhaul long term goal. 2. Accountability Make y

FRAN FRIDAY!! 21 - 15 - 9 Thrusters 42.5kg/30kg Pull ups