PR every week…


We're into week 9 of our current training cycle.  In the Fitness programming, we have been prescribing a little more weight each week on the barbell lifts.

That means we should see your name on the PR board, up to 4 x a month!!
So what if it's for the same lift and only 1 week between ??

Do you feel that isn't worthy?
A PR is a PR, and if you aren't aware of them happening, and more importantly, celebrating them, you will get 6months down the track and find
yourself bored and disillusioned with your progress.

Those who are mainly following the Performance programming, you are probably finding that PR's don't come as often anymore.  Which is why you have to make special effort to look for the less obvious ones.  Look for the 10's, 15's and 8 rep sets, not just the 1's and 3's.  Unbroken sets at a particular weight, less resting during metcons etc.

Then there's the number of weeks in a row you trained 3 x week or 5 x week as planned.  Or how many days without fast food, or minutes of mobility work in a day, the list goes on, and all of these small PR's are what add up to the big PR's you're hankering after.....yes I said hankering, that's a first..... PR!

Make a note of all of your awesomeness, and be happy about it!


Front Squat
5 x 5, building
Strict TTB or Partner Negatives
5 x 550 ca Row
40 Russian Swings
30 Burpees
20 OH Walking Lunges
10 Slamballs
AMRAP 12 mins
5 x 5, building, reset6 DB Rows
9 DB Power clean
12 Situps
AMRAP in 8mins
DB Bench Press
4 x 8-10reps
Single Leg Romanian
4 x 8-10repsTabata Pushpress/Slamball Kayaks
16 x 20:10, alternating
In 40mins;
1600m Run, then;
AMRAP in remaining time,
30m Bear Crawl
25 Russian Swing
20 Box Stepups
15 Ring Rows
10 Burpee Lateral Plate Jump
5 Strict Pullups
Paused Snatch Deadlift (at knee) + Hang Power Snatch + Overhead Squat20 Wall Balls
20 DB Snatch
AMRAP in 7mins


Back Squat
3-1-10, heavy
Rope Climb
5 x 1-2 reps60 ca Row
50 Russian Swings
40 Burpees
30 OH Walking Lunges
20 TTB
AMRAP 12 mins
3 x 3, all heavy, reset each rep50-40-30-20-10
Double Unders
Deadlifts 125/85kg
3 x 5, heavy
Single Leg Romanian
4 x 8-10reps3-6-9....etc
OH Squat 45/30kg
AMRAP 8 mins
400m Run
10 Strict TTB
100m S/A Waiters Walk
10 OH Situps
500m Row
10 Powell Raise e/arm
200m Farmers Walk
10 TGU
AMRAP in 40mins
Snatch x 2 @ 70%5 Power Snatches 60/40kg
3 Muscle Ups
5 rounds

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