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26th February 2019

WARM UP

3 sets of:

  • 15 cal Assault Bike  
  • 8 Thrusters (empty bar)

3 sets of:

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

Take 5-10 mins to build to working weight (7-8 RPE) 

E2MOM 10

  • 3 Power Cleans, 1 Jerk
B.
  • 4 Sets:
    • 10 Pause Front Squats (2-3 second pause in the bottom position (build weight each set)) 
    • 10 Squat Jumps (Bodyweight)
    •  Rest 2-3 mins
C.

Every 4 mins for 24 mins

  • 20 Wallballs (9/6)
  • 10m Walking Lunge (22.5/15kg DBs) 
  • 50/40 cal Assault Bike 

Scale DB weight and Bike cals as needed ( you should be getting at least 45-60 seconds recovery) 

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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