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22nd February 2019

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 The Bottom Of An Overhead Squat
  • 60s Rest
A.

Overhead Squat:

  • 1 x 10
  • 1 x 8
  • 2 x 6
  • 2 x 4

Rest as needed between sets.

(Build the weight across the sets and aim to improve on last week. let your body dictate the weight. Move well and focus on holding good positions).

B.

20 Mins AMRAP:

  • 2 rounds of 'Mary' (5 HSPU, 10 Pistols, 15 Pull Ups) 
  • 2 rounds of DB DT (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder To Overhead) (22.5kg/15kg)

*Scale weight/ number of rounds if needed

C.

AMRAP 16: 1:1 Work to rest. 

  • 50/30 Assault Bike Cals 
  • 10 Burpees 
  • 20m Farmers Carry (go as heavy as you can unbroken) 
D.

3 Sets:

  • 40s Prone GHD Hold
  • Max Strict T2B
  • Rest 60s
  • 40s Hollow Hold
  • Max Strict Knee To Elbow

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

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