Monday 18th October 2010

From next week there will be an opportunity for individual programming for the first part of our training every Monday and Wednesday. After receiving feedback from members a lot of people are wanting to improve their strength, so this is an ideal opportunity to work on that area. We will be taking those who are interested through Jim Wendler's 5-3-1 programme for squats on Monday and overhead presses on Wednesday. This is a tried and tested method of producing continuous strength gains over the long term. You can read more about the 5-3-1 programme here.

Find your 1RM Back Squat

Every minute on the minute for 10 minutes

Perform 12 single arm KB Push Presses (24/16kg) then as many double unders as possible in the remainder of the minute. Alternate your pressing arm each minute.