Tag Archives: fat loss

20/20 – Tactical Time Based Training

Having no time to train is rarely an excuse that holds much water these days.
 
Time can always be found for something that is a priority to you.
 
I’m sure you can find 20min per day to invest in your health.
 
To get you started you’ll find 20 sessions below to try.
 
1 – Death by Watt Bike
 
An interval program, 8 seconds work, 12 seconds rest for 20min.
 
Personally I’d advise you do 5min of your 20 on the bike as a W/U, then 10min using the interval protocol the 5min slow peddling in to a couple of cool down stretches.
 
2 – Pull & Hinge to Glory
 
Set a timer for 20min at 1min intervals.
 
Each minute do 3-5 chins and 5 swings until all 20min is done.
 
3 – Push it Real Good
 
Put 20min on countdown, load up a barbell and aim to do 100 thrusters in the time.
 
4 – White Buffalo in the Sky
 
Perform one 500m rowing sprint, rest the time it took you to complete the sprint.
 
Repeat until 20min is up.
 
5 – A Complex Series of Events
 
Grab 2 kettlebells, set you clock for 20min and do the following as many times as you can, ideally without putting the bells down even once.
 
3-5 reps for all: Swings, Cleans, Presses, Squats – repeat
 
6 – A Complex Chain of Events
 
Like the previous one only heavier and you put the bells down after the squats to shake out tension.
 
1 rep for all: Swings, Cleans, Presses, Squats – repeat
 
7 – The Bear Essentials
 
Perform the Bear Complex with a barbell, aim for 3 sets of 8 reps per movement.
 
Increase weight each set, if you do all three before 20min is up then congrats, use more load next time just know that for today you’re done.
 
8 – Walk the Walk
 
Simplicity at its finest.
 
Carry 50-100% of your bodyweight for 20min.
 
9 – Bodyweight Blitz
 
EMOM for 20min do 5 pull ups, 10 press ups & 15 squats.
 
10 – DRAW!
 
Pistol ladder 1,2,3,4,5,6,7,etc up as high as you can go in the 20min, no broke sets – this means if you fail to perform say 7 straight on one leg and instead do 4 you do 4 on your second leg, rest a spell and start the ladder over again at 1.
 
11 – Single Arm Sadist
 
As above just with single arm Press Ups.
 
20 min will seem like a very long time doing this.
 
12 – Everybody do the Worm
 
Have your trust 20min countdown ready and also a kettlebell.
 
Do 15 swings, then inchworm your self out in to a press up position and do 1 press up, inchworm back to the bell and do another 15 swings, then back to the press up position for 2 press ups and repeat this for 20min.
 
As with all ladders once your form goes start again at one, the swings stay the same throughout.
 
13 – Nice Snatch
 
20min of kettlebell Snatch, you can change hands as many times are you choose however you can’t put the bell down,
 
14 – What a Jerk
 
Like the above except you will use 2 kettlebells and perform jerks for 20min without setting the bells down.
 
I like to add in a racked walk once I need rest from the jerks just to keep moving however this isn’t mandatory.
 
15 – Chains & Whips Excite Me
 
Aim for as many rounds as possible in 20min of the following:
 
Overhead Lunge 20 reps holding a chain(s) overhead, run back with said chains still overhead then put them down and grab a battle rope and perform 15-30 explosive whips (double hand slams you may know them as).
 
Repeat until death ensues and then keep going.
 
16 – Limber Timber
 
Pick a yoga or movement flow and do if for 20min.
 
I’d persoanlly aim for one that has a high bias towards mobility and overall movement, check out Max Shank for Idea.
 
17 – Deadlifts & the Diaphragm
 
See how many sets of the following you can complete in 20min.
 
5 Deadlifts (pick a sensible weight), 10 deep breaths with a focus on utilising your diaphragm, repeat and enjoy.
 
18 – Lift, Run, Bang
 
Out of your 20min us 5 to get warm, then for 10 do the following:
 
20 sec of Clean & Press, 20 sec shuttle runs, 20 sec of power ball/bag slams, repeat for 10min solid.
 
Last 5min will be cool down/stretching off.
 
19 – Shoulder of Justice
 
Using an object of 50-100% of your bodyweight take it from the floor to your shoulder (left then right ,etc), repeat for 20min.
 
20 – Sissy that Walk
 
20min of prowler push 20m (liked out arms) followed immediately by dragging it back (bent arms) the same distance, try to make the transitions as quick as possible.
 
The above is nothing spectacular.
 
All of them are based largely off of density programming.
 
You will want to add weight where you can and always aim to keep a record of what you achieve so that you can do better next time.
 
Enjoy,
Ross
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A little S&C for free.

Morning All,
 
Typically I will try and throw out various methods and bits of info for people to take away and try.
 
No specific reason for it other than if an idea crops up it might as well be shared.
 
You may find some of the older programs below useful.
 
You may not, either way they’re there.
 
One thing I have noticed in the age of the internet is the abundance of info and free stuff, it’s quite the time to be alive.
 
The slight issue is that it means people don’t go looking for the right info, just what they want to read.
 
Take some free training sessions people share.
 
Most are high volume bollocks that has no rhyme or reason.
 
There is little focus on developing much of anything in their training and it’s all for the attention.
 
While it is true there’s many ways to the top of the fitness mountain each one needs strength.
 
Here in lies the problem, people don’t want to get strong.
 
As such this little protocol today is focused on that very thing, with some added extra for those who want to leave feeling their heart race (because people are addicted to feeling that they’ve done something).
 
– Main Movement(s): 2-3-5
– Accessory Movement: Time or Distance Goal
– Conditioning Element: Optional sprint protocol
 
You might be wandering what I mean by 2-3-5 in the main movement, it’s pretty simple yet will be rather scary to some people.
 
You literally just to a set of two, then rest, then a set of 3 and rest some more and finish with a tough set of 5.
 
Yep, the 2 & 3 are your warm up sets.
 
This goes against conventional wisdom and that’s why it works.
 
You’ll need to have some focus as this doesn’t give you the option of pissing about.
 
Here is an example day with 2 main lifts performed as a super set (you can pick as main man lifts as you choose and perhaps have easier ones to potentiate harder ones).
 
A1 – Deadlift 2-3-5 Rest 120 seconds
A2 – Press 2-3-5 Rest 120 seconds
B1 – Famers Walk 10min x20m carries
C1 – Rowing Interval 8/12 x5min
 
Simple.
 
Depending only our time you can be in and out of the gym in 20min or stretch it to 45, that’s up to you.
 
In regards to progression (if you keep the movements the same) add 2-3% to your top lift each session and milk it for all its worth.
 
Funny how many people miss that little gem.
 
If something is still progressing and producing results stick with it as long as possible.
 
^^ On average a lift/movement does well for about 6 sessions for most people and then needs changing as a guide.
 
Take a read on the above and leave your thoughts below.
 
If this isn;t for you that’s cool however I’d like you to take away one thing; train for strength first and foremost because being weak isn’t good and will lead to an early grave.
 
Enjoy,
Ross

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Trusty Rusty

A man and his kettlebell.
 
Because no dogs were available at the time.
 
Have you ever thrown around the aforementioned cannonball with a handle?
 
They offer a plethora of benefits.
 
Strength, mobility, CV, power and much more.
 
Their beauty comes from their simplicity because you don’t need much to accomplish a lot, provided you don’t have a kettlebell that is little more than a door stop in regards to total weight.
 
I’m sure many will disagree with this.
 
Oh well never mind.
 
What will transpire below is not for the very de-conditioned although it can be adapted for such.
 
Here is what weight I’d recommend for you have as an essential starting out:
 
Gentlemen – 24kg
 
Lady – 16kg
 
With such limited choice you’ll have to be clever with training and keep things simple yet effective.
 
Try this short 26 week protocol –
 
Weeks 1-6 – Get Up & Single Arm Swings
 
– Up to 10 total get ups per day
– 75-250 single arm swings per day
 
Weeks 7-12 – Clean & Press (or push press, or jerk)
 
– Clean ladder 1,2,3,4,5,6,7,8,9,10 with 1 Press
– Press ladder 1,2,3,4,5,6,7,8,9,19 with 1 Clean
– Alternate between the above per day
 
Weeks 13 – 18 – Single Arm Swings & Squats/Push Ups*
 
*can be pistols/single arm push ups*
 
– Single arm Swings 75-250 per day
– Goblet Squat or Push Up* ladder 1,2,3,4,5,6,7,8,9,10
– Alternate SQ/PU each day
 
Weeks 19-24 – Single Arm Swing, Clean, Press, Squat
 
– Complex ladder 1,2,3,4,5
– Perform up to 5 ladders each say (one at a minimum)
 
This isn’t fancy, however it is effective as you can tweak movement variations to your hearts content and add in some GTG (grease the groove) work if you feel strong enough.
 
^^ I’ve found a pulling movement works well for GTG.
I’ve personally done the above with a 32kg and found limiting the choice was a great way to give myself a much needed kick up the arse.
Give it a go and as always –
 
Enjoy,
Ross

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A quick little bit of info on three ways you can split up some basic linear progression.

1 – Single Progression
2 – Double Progression
3 – Triple Progression
 
These can be tweaked using your understanding of the key principles of overload.
 
– Volume
– Intensity
– Density
 
(Specificity & Frequency also play a part)
 
Here is an example of how all three are written out.
 
*You add load once you’ve hit all the desired reps.
 
Single Progression = 3×8 💪
 
Once you hit 8 reps in each set you add weight, simple.
 
Double Progression = 3×8-12 💪💪
 
Starting out you might hit something like this: 11,9,8
 
The next session it might be : 12,11,9, get the idea?
 
Once you hit 12,12,12, you add load to the bar.
 
Triple Progression = 3-5×8-12💪💪💪
 
I’m sure you can see the pattern now. You want to hit 3×12 then you add a set and work towards 4×12 and finally 5×12 before adding load, however here is how things might look:
 
Session 1 – 12,12,10
Session 2 – 12,12,12 + 1 set next session
Session 3 – 12,12,10,8
Session 4 – 12,12,11,10
Session 5 – 12,12,12,11
Session 6 – 12,12,12,12 + 1 set next session
Session 7 – 12,12,12,12,10
Session 8 – 12,12,12,12,12 + load, drop back to 3×8-12
 
Personally I’m quite the fan of double and triple progression as they have their own built in de-loads via volume reduction.
 
The above deals quite nicely with Volume (total sets/reps) and Intensity (% of RM or load) for progression methods.
 
That leaves us with looking at density (work per unit of time/work capacity), this is easy to program in if you want to have people build al little more conditioning before adding load.
 
We will use double progress with a density consideration as the example.
 
3×8-12, 90-30 seconds rest.
 
Here is what the details might look like written down:
 
Session 1 – 8,8,8 – 90 seconds rest between sets
Session 2 – 12,10,8 – 90 seconds rest between sets
Session 3 – 12,12,12 – Rest as above, drop rest by 30sec
Session 4 – 12, 8,8 – 60 seconds rest between sets
Session 5 – 12,10,8 – 60 seconds rest between sets
Session 6 – 12,12,12 – Rest as above, drop erst by 30sec
Session 7 – 12,8,8 – 30 seconds rest between sets
Session 8 – 12,10,8 – 30 seconds rest between sets
Session 9 – 12,12,12 – Add load, take rest back to 90sec & reps back to 3×8
 
Hopefully that’s nice and clear.
 
Oh yea, frequency and specificity.
 
Specificity is linked directly to the goal (or the movement progressions) and you can use the progressions above and change the movement to make it more or less specific to the goal.
 
For example, You want to increase your press overhead.
 
Double Progression – Press until reps/set/rest hit however instead of adding load you change the lift to one that allows more load.
 
So it may look like this:
 
KB Bottom Up Press > KB Press > Z Press > BB Press
 
And so on.
 
Frequency is the easiest to play with , however it can lead to burn out if you abuse it.
 
Frequency = more training days on your desired goal.
 
EG 2 pressing days becomes 3 pressing days becomes 4 pressing days, using double progression it might look like this.
 
Press 2xP/W – 3×8-12 – goal hit +1 pressing day, load stays the same
 
Press 3xP/W – 3×8-12 – goal hit +1 pressing day, load stays the same
 
Press 4xP/W – 3×8-12 – – goal hit, increase load and drop back to 2 pressing days per week.
 
^^ That is without playing with density by the way.
 
As you can see once you apply the basic principles to even the simplest set/reps systems you have a method of programming that can literally last you a lifetime.
 
The thing about the above is that it’s all fundamental.
 
Mastery of the basics such as these will take you a long way.
 
Enjoy,
Ross

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Nice Snatch

The kettlebell snatch is one of my favourite movements.
 
While there are many subtle tweaks you can apply in your form they all stem from two styles of snatch with a kettlebell:
 
1 – Hard Style
2 – Sport Style
 
The first is meant to generate more ‘power’ and make you stronger overall while still getting a good solid amount of volume in and increasing your work capacity.
 
The second is all about efficiency of movement so that you can get the most reps in a given time period (typically 10min in the snatch section of the Biathlon, only one hand change is allowed).
 
You might want to know which is better.
 
The classic answer is this; it depends on the goal.
 
While this is indeed the case it’s a cop out answer for people who don’t want to state a preference. Over the years I’ve done both many times and these days I lean towards doing the sport variation more.
 
Why you ask?
 
Because it feels more comfortable with the sport bells.
 
When I grab my cast iron ones I will often opt for the hard style snatch as the handles and dimensions are more forgiving for it.
 
Here are the two in action side by side:
 
 
Notice how the sport style on the left emphasises fluidity and pacing which the hard style is more about oomph.
 
Both are good, both have pros & cons, you simply have to decide which is better for you and your goal.
 
Snatching works well in many ways.
 
– Ladders: 1,2,3,4,5,6,7,8,9,10 both arms
– Time Blocks 5-20min
– Intervals 30/30-60rest
– Straight Sets 10×20 per arm
– Pacing per min: 60 seconds for 15 reps L/R x10min
 
The options are endless.
Snatches work best when largely focused on density in training.
 
One things both can agree is that there will be a great benefit to your shoulder health, strength, conditioning, body composition and overall athleticism when this glorious movement is added to your training.
 
Hitting some snatch work 2-3 times per week will truly be a massive benefit.
 
Enjoy,
Ross

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Superhero System – Stage 2 – The Mentor

As with any good hero’s journey they have to meet their mentor, yet this is only after they get a little bit of a pasting from the villain.

It is as this stage they realise that while they have gifts and they’ve trained somewhat hard it just wasn’t enough when faced with someone who didn’t have their genetic advantage and gained a plethora of skill from planned training.

Once humbled and left questioning just how good they really are the wise old mentor appears and take them under their wing, such famous ones include Phil (Hercules), Obi-Wan (StarWars), Mary Poppins (a total bad ass really), Hippolyta (WonderWoman), Athena (God of War) and Wade Garrett (RoadHouse).

All of the above added in some minimum standards to be met and also a path to follow.

While the young hero knows a thing or two, and may even take a swing at their new found friend, they find that even though many years their senior they’re still rather spry and knock them on their ass easily.

Time to get some structure in to that training and really make some progress.

6 Weeks of training –

Day 1 – Week 1&2

W/U – Barbell Complex – 3×4-8 reps (Clean, FS, Press, BS, Good Morning, Row, RDL)
A1 – FS x7-5-3-7-5-3
A2 – Barbell Row x3-5
B1 – BB Clean & Press x7-5-3-7-5-3
B2 – Bear Hug Carry (bodyweight +) x20m
C/D – Stretching/Correctives x10min

Day 2 – Week 1&2

W/U – Kettlebell Snatch x5min – AMRAP
Kettlebell Pentathlon: 6min of work followed by 5min rest

  • Cleans 120 reps (20 RPM – reps per minute, once hit go up in load)
  • Long cycle press 60 reps (10 RPM
  • Jerks 120 reps (20 RPM)
  • Half snatch 108 reps (18 RPM)
  • Push press 120 reps (20 RPM)

C/D – Stretching/Correctives x5min

Day 3 – Week 1&2

W/U – Sled Push 20m, Sled Drag 20m x400m total
A1 – Weighted Chin 7-5-3-7-5-3
A2 – Trap Bar DL 7-5-3-7-5-3
B1 – Dumbbell Row (chest supported) 6×6-8
B2 – Barbell Curl 6×8-10
B3 – Reverse Fly x6x10-12
C/D – Stretching/Correctives x10min

Day 4 – Week 1&2

W/U – Kettlebell Long Cycle (2bells) x10min AMRAP
A1 – Weighted Dip x7-5-3-7-5-3
A2 – Farmers Walk x20m
B1 – Incline Press  x7-5-3-7-5-3
B2 – Suitcase Carry x20m (left arm our, right arm back)
C/D – Stretching/Correctives x10min

This structure starts to give our would-be hero some targets to aim for.

In week one there are two waves (7-5-3) in week two those will have two progression options

1 – Increase by 1 wave , so 7-5-3-7-5-3-7-5-3, a nice hefty chunk up in volume
2 – Increase overall load wheel keeping the waves at 2

The accessory work is auto-regulated meaning each set is done by feel, remember this is to enhance the training day, not to smash one in to the ground.

Soon though things will get much tougher for our rising start.

Enjoy,
Ross

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Superhero System – Stage 1 – Before The Call

So you want to look like a superhero.

Who doesn’t right?

They are everything we wish we could be and more, always doing the right thing and never having to sacrifice anything, they always find a way to save everyone.

While in this life we might not be able to achieve such heroism we can more than give it a good go. Failing that at least their aesthetic is something achievable for us.

Yep, the majority of people can look like a true hero with the right training.

*Please note this is a guide and there will of course be specific needs to each individual, however this will help get you started on the right path.

When we first meet our hero in any story they have a decent base.

Keeping this in mind we must ourselves create a solid foundation from which we can build something truly awe-inspiring. To do this we shall carve out the pre-mentored hero in 4 weeks of training at least 3 days per week that while effect, is unguided.

Day 1 –

W/U – Farmers Walk x10min
A1 – Squats 20reps, as many sets as possible in 20min
B1 – Clean & Press x10, as many set as possible in 20min
C/D – Stretching x10min

Day 2 –

W/U – Rowing, as far as possible in 20min
A1 – Presses 10reps, as many sets as possible in 15min
B1 – Bent Over Row 10 reps, as many sets as possible in 15min
C/D – Stretching x10min

Day 3 –

W/U – Hill Running x10min
A1 – Romanian Deadlift x10reps, as many sets a possible in 20min
B1 – Bear Crawling for 10-20m, as many set as possible in 20min
C/D – C/D – Stretching x10min

Our would-be hero has no real reason behind what they do, they just do it because it’s all the know.

The above will be a great place to start building your base of strength, conditioning, movement skill and mental toughness.

Soon enough though this base will be put to the test.

Enjoy,
Ross

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That Superhero Look

Look at any hero and most have an iconic stature.

The men have wide shoulders, a thick back, tapered waist, well developed legs and powerful looking arms.

The ladies are equally as proportionate with the coveted hour glass figure, a lean muscular structure that showcases their strength while still remaining what many consider feminine.

A lot of people desire such a look, and either is one that isn’t too far out of reach for many, so long as you know how to train for it.

I’ve always preferred the villains or anti-heroes myself.

The training required goes a little bit beyond 4-6×4-6 on front squats, wide grip pull ups, presses and deadlifts, however those 4 things would be a great start for anyone looking to work towards such a goal.

Since we’re coming up to the summer I might put together something surrounding this style of goal.

I’m thinking anywhere from 6-12 weeks worth will be enough of a starting point for most people to make a bit of a dent in this goal.

Is there any hero you’d like to look like in particular?

Leave your comments below.

Enjoy,
Ross

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5×5, just not as you know it.

A great little protocol that will be good for fat loss, hypertrophy, strength endurance and fun.
 
I had this little training program come to me while walking last night.
 
This it by no means anything groundbreaking.
 
Keeping that in mind, I reckon it will humble a fair few if the proper effort level is given.
 
The basic set up –
 
– Pick 1-5 movements
– 5 sets total
– Each set is a 5min time block
– No Sloppy Reps
– Rest 3-5min between each set
– Train 2-3 days per week
– Enjoy for 6-12 weeks
 
A 5min block of time where you simply perform only one lift, sounds easy on paper, not so much in reality, especially if you don’t put down whatever it is you’re lifting.
 
Keeping a hold of a bar or piece of kit for 5min is quite the challenge both physically and mentally.
 
Of course in some instances it won’t be possible.
 
This is where the beauty of he above comes in to play and helps you regulate the intensity.
 
You don’t have to keep a hold of whatever kit you’re using or keep moving if it’s a bodyweight exercise you’ve chosen, you can stop an rest.
 
The main focus is on training density & work capacity.
 
You simply not what weight you used, how many reps you got an aim to beat that next session, simple.
 
I’d personally stay with the same movements for 3 week blocks, you can either repeat the same session for each of your 2-3 days or change the lifts each time, that’s up to you, just keep that the same for the suggested block.
 
Example 3 days –
 
*The warm up of the rest will be int he first 5min set, doesn’t have to be, it just saves time.
 
Day 1:
Set 1 – Kettlebell Snatch (don’t put down)
Set 2 – Farmers Walk
Set 3 – Kettlebell Push Press (don’t put down)
Set 4 – Pull Up – any variation
Set 5 – Kettlebell Double Racked Squat (don’t put down)
 
Day 2:
Set 1 – Sandbag Clean & Carry
Set 2 – Thruster BB (don’t put down)
Set 3 – BB Row
Set 4 – Kettlebell Single Arm Swing (don’t put down)
Set 5 – Press Up – any variation
 
Day 3:
Set 1 – The Bear Complex
Set 2 – Squat – any variation (don’t put down)
Set 3 – Power Snatch
Set 4 – Ring Dip
Set 5 – Power Clean
 
*Warm down with a good old stretch and marvel in all the good effort you put in.
 
^^ One thing to keep in mind with the above is there needs to be a focus on quality reps.
 
(Now imagine trying to do this with just one movement for all 5 sets of 5min….. Brutal)
 
Even though in the example I’ve said in some cases not to put the kit down, if your form is going to pot then don’t be a hero, put it down, grab some rest and try for a few more reps.
 
There will always be next session to try and make the full time.
 
Feel free to add in smaller movements as well, thing such as face pulls, reverse flies, bicep curls, skull crushers and so on.
 
The idea behind this little protocol is to get you focusing on achieving a decent amount of quality work.
 
Give it a try and let me know how you get on.
 
Enjoy,
Ross

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Upgrade your 3G to 4G

We’re not talking about phones here.

If you happen to still have 3g then you might be due an update, just like me.

There are the 3G’s of fitness that if you put some focus on training will change everything.

Strength will increase with ease.

Plus you’ll also be privy to some much appreciated endurance/cardio vascular benefit and perhaps even some fat loss too 🤗

Here are the three things you need to work on more:

– Grip
– Glutes
– Guts (cores)

In doing so you’ll upgrade and attain the 4th G:

– Gains

There are a whole host of movements you can do to train the above, let us look at their impact and on what tier they’d be.

I won’t list them all, just the good ones.

Tier 1 – All 3G hit

– Any Deadlift variation (no straps)
– Loaded Carries
– Climbing/Pull Ups (if done correctly)
– Snatches
– Heavy Presses (most variations)
– Kettlebell Swings (most variations)

Tier 2 – Hit 2 out of the 3G’s

– Heavy Barbell Curls (yes, you read that right)
– Rowing variations
– Isometrics (planks etc)
– Squatting variations
– Sled Pushing/Pulling
– Plyo work (jumping, throwing etc)

Tiet 3 – Hit 1 out of the 3G’s

– Any specific isolated movement for Grip, Glutes, Gut

Sorting you’re movements in to a 3 tier system will allow you to pick and choose those that offer the most bang for their buck and also program support/isolation work where needed in a logical way.

If you are looking to put together a training session here is how it may look:

A1 – Tier 1 movement
B1 – Tier 2 movement
B2 – Tier 2 movement
C1 – Tier 3 movement

With exercises added for 3 days training:

Day 1 –
A1 – DL: Snatch Grip-Clean Grip-Mix Grip: 2-4x 2-2-2
B1 – Barbell Row 4-6×4-6
B2 – Barbell Curl 4-6x-4-6
C1 – *Roman Chair Leg Raise 8x 2-4

Day 2 –
A1 – Awkward Object Clean & Press x1 + Carry x400m
B1 – Incline Press 7×3-5
B2 – Sled Push 7×20-40m
C1 – CoC Gripped 3-5 sets of 10-30sec hold per hand

Day 3 –
A1 – Trap Bar DL 8×2-3
B1 – Sled Push 7×20-40m
B2 – Sled Pull 7×20-40m
C1 – Front Squat 6×2-4

*If you do a hanging leg raise you can find that move up a couple of tiers due to the increased difficulty.

By hitting movements that place a heavy demand on one or all three of these areas you’ll find you start to gain in strength, CV, LBM and generally spice up your training as well.

Enjoy,
Ross

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