Author Archives: getbeasted

Fighters Pick & Mix GPP

The world’s elite boxers tend to be those most skilled in their craft rather those with the biggest biceps. If boxing is your thing, spend most of your training time developing technique and sport specific fitness. “Fighters fight.” – As … Continue reading

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Power GPP week 3

MONDAY (use clean & jerk 85% 1RM ) Power Clean x 5 Front Squat x 3 Jerk x 1 Pull-ups (70% of max reps) Repeat x 5 Dips 2 min AMRAP Overhead squat 3 x 5 reps (moderate weight) GHD … Continue reading

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Power GPP week 2

MONDAY Clean & Press into squat-thrust x 5 (70% 1 RM) Jump pull-up x 70% of max reps of standard pull-ups Burpee into box jump x 10 Repeat x 5 Press-ups 2 min AMRAP Overhead squat 3 x 5 reps … Continue reading

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Power GPP

Monday squat clean x 5 pull ups (50% of max reps) repeat x 5 AQAP parallel bar dips 2 mins AMRAP (optional) overhead barbell squat 3 x 5 reps moderate weight navy seal sit ups 3 x 10 reps Wednesday … Continue reading

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Bionic Commandos final week

Simply re-test your 1 rep max for squat, dead-lift, snatch and clean & push-press / clean & jerk. Also re-test your time in the Christmas Pudding Test. Related articles Bionic Commandos week 4 (getbeasted.wordpress.com) Bionic Commandos week 3 (getbeasted.wordpress.com) Bionic … Continue reading

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Bionic Commandos week 4

The sets and reps for Snatch, Squat, Clean & Jerk / Push Press and Dead-Lift are as follows: Warm up 1-2 sets 50% 1rm x 8 60% x 5, 65% x 5, 70% x 5 STRENGTH 1 Snatch – see … Continue reading

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Does caffeine improve exercise performance?

Caffeine is a common ingredient in sports drinks and supplements with manufactures making claims such as ‘improves mental focus’ or ‘aids fat burning’, but what effects does caffeine really have on exercise performance? Many people report a perceived improvement in … Continue reading

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