Always smiling, always encouraging, always pushing – China must be one of our hardest working and most inspiring members! Well done on the PB Clean and Jerk this week champ

 

What a great week we’ve had with our quarterly fitness levels testing! Next testing week will be 3-8 November, put it in your diaries and let it be a motivation and a focus for the next 3 months of training!

Its Oly lifting August and we’re about to develop some strong good looking quads! We’re starting a 4 week Front Squat program today. Here is the spreadsheet for you to use to calculate your numbers:

Front squat 4 week program

 

A.) Strength

Front Squat

Spend 15min to establish a 1RM

 

B.) Conditioning

In teams of 3 spend 5min at each station for max reps:

- Sled push 20m (40/20kg)

- Wall ball

- 100m sprint

*Rest 1min between stations.

 

C.) Midline finisher

50 anchored Plate sit ups (Choose weight between 5-20kg)