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Get fitter in just one day…

Owen runs like the wind, which is why we always see him here on squat day..

Owen runs like the wind, which is why we always see him here on squat day..

Yep, that was a deliberate click bait kind of blog title…..

But unlike so many of those diet pill and celebrity fitness gurus out there pushing their rubbish, I can actually back up this statement.

Big call?

Not really.

It’s a simple solution.  Work your weaknesses.

If you have a 100kg snatch, that’s amazing.  But don’t get all consumed with the pursuit of 110kg, start running instead.
Because there is a distinct possibility that your road to 100kg was lacking quite a bit of running, am I right?
Oh, you can run 42km in your sleep? Don’t spend hours pounding the pavements just so you can PR by 1 minute at the Auckland marathon in October, why not get to work right now on achieving your first pull-up instead??
Pick just one thing you find challenging, complicated, or downright unpleasant even…. and tomorrow, you’ll see a fitter you in the mirror.
Not $99…..not $49…. not even $29!!  That advice you can have for free.
I can’t throw in a set of Ginsu knives though……

TRAINING APRIL 24 – 29

MONDAY
Fitness

A.
Front Squat
4 x 6

B.
Lateral Stepups
3 x 8/side
Sled Drags
3 x 50m

C.
10 DB Snatch
10 Weighted Situps
3 sets

Performance

A.
Split Squat
4 x 6/side

B.
Natural Leg Extensions
3 x 6
Partner GH Raises
3 x 6

C.
10 DB Snatch 25/15kg
10 Strict TTB
3 sets

TUESDAY

A.
Clean
build to a heavy triple in 12mins

B.
Anzac Day 25/4/1915
2779 NZ’ers lost

Partner Workout
2800m Medball run 9/6kg (one works, one rests)
Then in remaining time, :
4 Power Cleans 100/70kg (alternate reps with partner)
19 Wallballs 9/6kg (P1 does all reps)
15 Lateral Bar Burpees (P2 does all reps, switch on the next round)
AMRAP 25mins

Fitness

A.
250/200m Row
10 HS Shoulder Taps
15-30sec chin over bar hold
AMQRAP in 10mins

B.
Bent Over Alternating Row
3 x 16
TGU
3 x 1/side

C.
Banded Lat Pulldowns
3 x 20
DB Bench Press
3 x 15
Hollow hold
3 x 20 sec

Performance

250/200m Row
15m HS Walk
15-30sec chest to bar hold
AMQRAP in 10mins

TGU
3 x 1/side
Strict MU
3 x max -1

C.
False grip Ring row
3 x 10
sHSPU
3 x 15
L-sit
3 x max effort

THURSDAY
Fitness

A1.
Axle Deadlifts and Deadball Shoulders/Stones
- build to a heavy 2-4 reps
A2.
Sled Push/Drag
- build to a heavy 50m

B.
800m Farmers Carry
- accumulate 10 burpees for every rest

Performance

A1.
Romanian Deadlifts
5 x 8, building
Sled Push/Drag
- build to a heavy 50m

B.
800m Farmers Carry
- accumulate 10 burpees for every rest

FRIDAY
Fitness

A1.
Front Squat
Build to a challenging 3

A2.
Practice double unders

B.

‘Frontcy’
400m Run
10 Front Squats 42.5/30kg
5 rounds

Performance

A1.
OH Squat
Build to a challenging 3

A2.
Practice triple unders

B.
‘Nancy’
400m Run
15 OH Squats 42.5/30kg
5 rounds

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