February 2, 2020

Grunt Work – Program update

We just came off a deload week. That usually means we are switching to a new training cycle, which we are.  It’s called Grunt Work. What does that mean?   …
February 17, 2019

The Open

It’s here. The Open is finally here. Don’t panic, we have a plan.   Normally in the blog we discuss what is coming up in the program and how to…
February 3, 2019

February 04 to 10 Program

Firstly Congrats to the Semper Paratus Athletes who competed on the weekend. You all had an infectious positive attitude and really got stuck into the work. It was a pleasure…
January 28, 2019

January 28th to February 2nd program

The end is nigh. The end of January that is (I can hear the parents rejoice). So by now we should have failed our new year's resolutions and we can…
January 20, 2019

January 21st to 26th program

We’re already past halfway of January. Life should be getting back to some sort of normalcy. We missed the blog last week so today’s is a little long, please bear…
January 7, 2019

January 7th to 13th program

What’s happening this week?   Lifting: We have two lifting days this week   Front squats - Pretty simple session of 7 sets of 3. However the emphasis is going…
December 24, 2018

December 24th to 30th program

What’s happening this week? Well christmas for starters. That means we have a few days off to see family (you know the folks you spend the rest of the year…
December 9, 2018

December 10th to 16th

Thank you to everyone for such an awesome christmas party and for really embracing the pool workout. I hope it was a gassy for you as it was for me.…
December 3, 2018

Program December 3rd to 9th

Firstly I want to congratulate the 2 and 1/6th teams we had compete at the Allstar Alliance finals this weekend. There were a few snatch PB’s and even a first…
November 25, 2018

November 26th to December 2nd

This week marks the end of the month and the only acceptable time to put up a christmas tree. It also is a chance to get over last week. We…
November 18, 2018

November 19th to 25th program

We are in mid November…. Yea I know. Christmas is nearly here and the open is coming. So what have we planned?   Muscle ups/pull ups - This week we…
November 7, 2018

November 12th to 18th program

Nov 12-18 So what’s happening this week with the program??? Well I’m in Bali so I just programmed all the stuff I would never do… Only kidding…. Or am I?…