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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

- 11/01/2020

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

Read more

- 10/01/2020

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

  • 5 Behind The Neck Strict Press
  • 5 Behind The Neck Push Press
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
  • 20s Static Hold At Th
Read more

- 09/01/2020

ACTIVE RECOVERY DAY

40 min steady pace Assault Bike keeping 60/55 rpm throughout 

Alternatively, a 40 min steady pace walk/jog. 

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