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5th March 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 (8-9 RPE) 

E3MOM 12

  • 1 x Power Clean, 1 x Hang Clean, 1 x Front Squat, 1 x Jerk
B.

Front Squat

  • 8 Pause Front Squats (2-3 second pause in the bottom position) Aim for more weight than last week
  • 10 Jump Lunges (Bodyweight)
  •  Rest 2-3 mins
C.

3 rounds 

  • 10 DB Rear foot elevated split squats RIGHT LEG FORWARD (2 x 22.5/15kg) 
  • 15 Pistols RIGHT LEG
  • 20 Suitcase Deadlifts (single leg, stiff leg deadlifts) - use same weight as above. 
  • 10 DB Rear foot elevated split squats LEFT LEG FORWARD (2 x 22.5/15kg) 
  • 15 Pistols LEFT LEG
  • 20 Suitcase Deadlifts (single leg, stiff leg deadlifts) - use same weight as above. 
D.

5 x 200m Run 

  • 1:1 Work to Rest Ratio. Go Hard. 

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. 

Read more

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