Roachy FSQ

Yay Hump Day! Bring on the heavy deads and benches. Only one more week till ‘The Other Total’ where the clean , OHS and bench press will be tested before we begin our new power lifting cycle. And good things came out of our Muscle Up program , with a few peeps nailing multiple back to back reps, and many getting very close! On a personal note the largest of all goats was tamed last night after what seemed an eternity of bitter failures, torn hands, and an excuse list that stretched over 5 years long. But this is only the beginning. Muscle Up practise, like snatching, skipping and handstands must continue and be constantly worked on, improved , analysed, corrected and re-constructed so the motor patterns we work on daily don’t become stagnant, and movement inefficient. With inefficiency follows a muscle-systems imbalance which invariably will lead to injuries, frustration and despair..then excuses and declining self belief. Less said . ;-)


E 2 M

5 Deadlift

5 Bench Press

2 Rounds

E 2 M

3  Deadlift

3 Bench Press

2 Rounds


1 Deadlift

1 Bench Press

5 Rounds

* Building


” Hope And the Glory ”

3 Rounds of :

10 Toes To Bar

10 Front Squat (60/40)

10 Burpee Over Bar

CAP 10

Rest 3 min

Then 2 Rounds of :

5 Toes To Bar

5 Front Squat

5 Burpee Over Bar



Hope and Glory