Tag Archives: Physical exercise

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

Posted in Workouts | Tagged , , , , | 2 Comments

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

Posted in Workouts | Tagged , , | 1 Comment

Bionic Commandos week 2

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 80% x 3, 85% x 3, 90% x 3 STRENGTH 1 Snatch – see … Continue reading

Posted in Workouts | Tagged , , , | 3 Comments

Bionic Commandos

PROGRAM SUMMARY Bench Marks Aim to be able to complete The Christmas Pudding Test with correct form for the set number of reps of all exercises. When you can complete the test properly, the next goal is to be able … Continue reading

Posted in Workouts | Tagged , , , , | 5 Comments

Redeemed?

It’s re-test week. The Christmas man-belly and the cheese baby have hopefully been chased away now. Simply complete the pre-program fitness test. For a reminder of the exercises click here: The Christmas Pudding Test. Also retest your 1 rep max … Continue reading

Posted in Workouts | Tagged , , , | Leave a comment

The Christmas Pudding Test

Today is the first day back at work for many after the festivities and the first day back in the gym also. If you have been eating like a pro for the last week or so fear not, the road … Continue reading

Posted in Challenges, Workouts | Tagged , , , | 6 Comments

The Monstering Club final week

The sixth and final week is here and it’s time to measure your progress since the beginning of the program. Simply repeat the timed / measured exercises from week 1 to see how much you have improved. Feel free to … Continue reading

Posted in Workouts | Tagged , , , | 1 Comment