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27th February 2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
  • Min 4- 40s Assault Bike
A.

4 Sets:

  • Bench Press
  • Max Ring Support Hold
    • Rest 90s Between Sets

Bench Press Sets:

  • Set 1= 8 Reps
  • Set 2= 8 Reps
  • Set 3= 6 Reps
  • Set 4= 6 Reps
    Aim for heavier than last week. 
B.

4 Sets:

  • 12 Tempo Ring Rows (3021)
  • Max Supinated Grip Pull-ups
    • Rest 90s Between Sets
      This is week 2 of this Set: aim to walk feet further away in the ring row, and where possible, elevate your feet) 
C.

15 min AMRAP:

  • 40 Double Unders 
  • 30 Alt DB Snatch (22.5/15kg) 
  • 20 Hand Release Push Ups 
  • 10 Devils Press (22.5/15kg) 
D.

3 Sets:

  • 45s GHD Prone Support Double DB Row
  • 45s GHD Sit-ups
  • Max Hollow Hold
  • Rest 90s

 

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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