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8th March 2019

WARM UP

400m Run

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.

4 reps E2MOM for 16 mins

  • Overhead Squat:
  • At max weight of last week. 
B.

14 min AMRAP 

  • Ascending Ladder; 3,6,9,12 etc 
  • Pull Ups 
  • KB Swings (24/16kg) 
  • Goblet Reverse Lunges (right lunge and left lunge = 1 rep) 
  • Cal Assault Bike 
C.

'Nancy'

  • 5 rounds for time:
    400m Run + 15 OH Squats 43/30kg

Scale weight as needed 

 

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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