BRAWN&MALICE

One bar. Load your own weights. Scale the weights accordingly. Hell, make it heavier if you want. Make those last nine a grind.

When performing a strict pull-up keep the ribs down while you pull yourself upwards. Try to do this without kicking the legs back, arching your back or lifting your chest to the bar to shorten your range of motion. We are aiming for scapular retraction and lat activation.
Try implementing more strict movements into your workouts to help expose and iron out weaker areas.

Three part chipper for today’s .
We have purposefully paired these opposing movements to create the desired effect of misery. Get uncomfortable. Be miserable. Enjoy.

30/30 Intervals/Microbursts
5 minute blocks of 30 seconds as hard as you can go followed by 30 seconds of rest. Depending on your ability, rest is anything from easy pedalling to a set tempo pace.
Following the last 30 second rest, stop completely for two minutes and begin the second block of 5 minutes microbursts.
The goal to this type of workout is to deplete your body's ability to exercise above anaerobic threshold and drive VO2 max adaptation. In other words it’s one for the pain cave.

If you don’t have access to a peg board, sub for rope climbs. If do have a pegboard but can’t climb it yet, keep practicing. They’re an awesome tool for upper body strength. 💀

We also love getting you’re feed back, comments, messages and shares. Don’t forget to tag us and use so we can see your posts 🙌🏻

The aim is speed. Hit the calories hard and get through each set as quick as possible while maintaining good technique under increasing fatigue.
Warm up to 70%. Start the clock and go.
Increase the weight each round by 5%.
If you fail a rep stay at that weight.
Quick reps - minimal rest/pause between sn**ches. You have set rest times, rest then.
**ch

SUNDAY SWIM SESSION:
Programmed by former British Nationals winner Rob Messenger.
Rob is now well into his training for his first ever Masters Race. Keep an eye out as we continue to share with you just some of his training sessions.

@ Canterbury, Kent

Today’s session.
Keeping it short and punchy today with this 15-12-9-6 of wall balls, strict press and burpee deadlifts.
Scale weight according to your ability. Same dumbbells for strict press and burpee deadlift.

Getting motivated on a Monday morning is not always easy, so are starting the week off with this chipper to set the tone for the week.
What’s great about this type of rep range is the increased intensity as the sets get shorter, Give it a try.

FOR TIME WITH 2 X 17.5/12.5kg DUMBBELLS

CARDIO VS WEIGHT TRAINING: Which is better for weight loss?

“If you want to loose fat, cardio burns more calories than weightlifting” 👎🏻

Falling for this common misconception that you need to do cardio to lose weight is bu****it and will hinder your progress.

Think creatively with your exercises, use all methods, keep it constantly varied, mix resistance training with cardio simultaneously, perform workouts at a higher intensity and you will make faster progress.

Swipe 👉🏻 for this weeks swim session

@ Canterbury, Kent

Dumbbell renegade row push ups. While holding on to two dumbbells perform one push up, one row left arm, one push up, one row right arm and so on. Each row is one rep.
RX weight would be 2x 20/15kg but scale accordingly.
This is a 25min grind, our aim as 10 rounds. Give it a try!