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Coache’s Lunches

Seán 1,025 Calories 113g Carbs 31g Fat 67g Protein Fresh Penne Pasta 5 Rashers 2/3 of a jar of Loyd Grossman tomato & smoked bacon

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First Five Rowing Strokes

To maximise your start on the rower follow this sequence. Power and momentum on the rowing machine is built by keeping the fly wheel spinning.

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Workouts 07 August – 12 August

Monday Metcon 10,9,8…3,2,1 Reps of Strict Muscle Ups Front Squats 100/65Kg Bonus Work 4×60 Calories Rowing rest 2 minutes between sets Tuesday Skills Snatch 1-1-1-1-1-1-1

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