It’s interesting how we find comfort in the familiar. At the start of the Men’s Health #100DaysToMuscle challenge, I felt a bit like a fish out of water. The (frightfully) early mornings, the new diet and training program, the foreign routine – I needed to adapt.

Fast-forward to now, past the halfway mark, where not doing the above would seem unusual. For three mornings a week I see many of the same faces in the RIPT classes, and to be honest, it’s comforting. We banter, challenge one another, support one another and recognise achievement in the form of a firm high five. We are together in this battle with ourselves to become the best, fittest versions of ourselves. We are a little fitness family at SSISA, in which new members are comfortably made to feel a part of.

Here is what brought about this week’s sweat and fist bumps:

Monday (Day 1):

Warm-up – 2 x 2 mins cardio & dynamic stretches with lift prep.

Primary Lifts – Sumo deadlifts (4 x 6) ss KB swings (4 x 8)

MetCon – rope pull-ups / Pezziball hamstring curls / skipping / thrusters
(BB only) / prowler pull-push (90:60 secs work:rest ratio)

Finisher – 2 x 30 sec side plank / fury plank / side plank / starfish / hollow hold / starfish (with 30 sec active rest – 15 m shuttle run)

Cool-down – foam roll & static stretches

 

Wednesday (Day 2):

Warm-up – 2 x 2 mins cardio & dynamic stretches with lift prep.

Primary Lifts – Paused back squats – 2 sec. pause (4 x 6) ss Front squats (4 x 8)

MetCon – MB throw-ins / overhead iso-lunge with heel taps / MB Russian twists with slams / fury plank with band pull / side-to-side push-ups / bus drivers (2 x 40:20 secs work:rest ratio)

Finisher – 2 x Resisted sprints (15 m) with duck walk (15 m) *start set with: 10 x crunches, push-ups, and squats

Cool-down – foam roll & static stretches

 

Friday (Day 3):

Warm-up – 2 x 2 mins cardio & dynamic stretches with lift prep.

Primary Lifts – BB inclined press (4 x 6) ss DB floor press (4 x 6/arm)

MetCon – KB sumo squats with high pull / triceps dips / row ergo. / alternating single-leg sit-to-stand / partnered iso-squat / cycle – standing climb (2 x 60:30 secs work:rest ratio)

Finisher – 2 x Partner 1: Burpee MB throw / Partner 2: side plank

Cool-down – foam roll & static stretches

 

Keep on adapting. Keep on getting stronger.