Credit Eimear Hannon

Credit Eimear Hannon

Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Handstand Walks


HBBS: 1X5@60%, 1X5@65%, 2X5@70% – rest exactly 2:00.


Fractured Fran

21 Thrusters 45Kg/30Kg
21 Pullups
-rest 2 minutes-
15 Thrusters 45Kg/30Kg
15 Pullups
-rest 2 minutes-
9 Thrusters 45Kg/30Kg
9 Pullups

For total working time.

*Note: The point is to see how fast you could be on Fran assuming you did not rest. Each round should be a sprint and completed with as little breaking as possible.

How to Utilise Good Training Partners for Fun and Profit – Will

In the training world, other people can take you much further than you can go by yourself.

The easiest and most obvious example of this is working with a good coach – someone who can take a dispassionate look at what’s happening and offer feedback. We’re too close to ourselves to make unbiased decisions about what we need to work on, what exactly is going wrong in a lift or what we need to do to break through a sticking point. We all need a second pair of eyes we can trust to assess what’s happening and help us figure out the next step. This is the same in almost every field of endeavour. Doctors don’t treat themselves, and lawyers even say “The person who represents themselves has an idiot for a client”.

The main thing you’ll never reach your full potential without, though, is training partners. These are the people who say “where were you?” when you sleep in and miss a 6:30am training session. They’re the people who understand the hell you just went through on that final set of sled pushes because they were right there, seeing stars beside you. They’re making the same journey you are, they experience the same problems, they celebrate the same triumphs and you’ll find they have valuable insights into the whole process if you take the time to talk to them.

You should always train with the best partners possible. I think Dave Tate spells out why brilliantly in this article about training at Westside Barbell – The ethos at Westside is that if your training partners are better than you, you should learn from them, study what they do and try to get better than they are. If you’re the top guy/girl in the group, you should be actively trying to make everyone else better than you are – and after that happens, it’s their job to help you beat them again.

This is the thing that separates a team from a simple collection of people who happen to train in the same place – everyone understands that if the group as a whole does better, everyone involved does better. They’ll cue each other during lifts, they’ll shout encouragement at the top of their lungs when they see someone else struggling and they’ll get in your face to say “what the hell are you doing?” if you’re deliberately lifting with dangerous form. You can spot this kind of group straight away when someone sets a new personal best – the rest of the group will be just as delighted as the person holding the barbell, since they know they helped contribute to it too.

We all have competitive instincts, and they can be harnessed like this in a positive way. People in a negative training environment full of smack-talk, put downs and genital-measuring will never get the same kind of results. If you ever catch yourself competing with other people for the sake of feeling or acting superior to them in some way, remind yourself that you’re being a dickhead. It’ll hold them back and it’ll ultimately hold you back.

The next time someone is nipping at your heels , remember you should be spurring them on and showing them how to do better. The best thing they can do for your training is beat you.