

Wednesday, 31st of August 2016
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


Tuesday, 30th of August 2016
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


Friday, 26th of August 2016
60 x Squat cleans - 60kg


Introducing Marv Turner - GBPF Power lifter and Strength & Fitness Coach
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


Thursday, 25th of August 2016
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


Wednesday, 24th of August 2016
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


Tuesday, 23rd of August 2016
A) 5 x 3 Floor Press B) Heavy Snatch EMOM 10 minutes C) 6 x 250m best effort row with 30 seconds rest


Monday, 22nd of August 2016
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


The 5 rules of success
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

Friday, 19th of August 2016
FRAN FRIDAY!! 21 - 15 - 9 Thrusters 42.5kg/30kg Pull ups