Menu
Login Say Hi

19th February 2019

WARM UP

3 sets of:

  • 200m Row 
  • 6 Front Squats (empty bar) 

3 sets of:

  • 5 Front Squats 
  • 5 Strict Press
  • 5 Push Press 
  • 5 Jerks
A.

Take 5-10 mins to build to heavy complex weight. 

E2MOM 16

  • Complex: 1 Power Clean, 2 Front Squats, 3 Jerks
B.

5 sets:

  • 5 Thrusters (Minimum first set at 30% of 1RM C&J - Build weight each set) 
  • straight into 1 min max DB box walk over (20/12.5)
  • Rest 2mins
C.

3 rounds (36 mins) 

  • Mins 1-4 = 20 Front Squats at 50% 
  • Mins 4-8 = 20 DB Lunges (22.5/15) 
  • Mins 8-12 = 20 Russian KB Swings (32/24) 

Latest workouts

- 22/10/2019

WARM UP

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
  • 5 Jerks
A.

Dead Stop Front Squat

  • 5 x 6 at last weeks max weight
  • Bar must 'rest'
Read more

- 21/10/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squat
  • 5 x Snatch Bal
Read more

- 19/10/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

For time:

  • 10 cal Assault Bike
  • 10 TTB
  • 20 cal Assault Bike
  • 20 TTB
  • 30 cal Assa
Read more

News TipsĀ Alerts

Sign up to receive email updates