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12th March 2019

WARM UP

3 sets of:

  • 12 Cal Ski
  • 10 One & One Quarter Front Squats (empty bar)

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.

Six Sets:

  • 1 Clean Pull (To Hip Only)
  • 1 Clean
  • 1 Clean Pull (Yo Hip Only)
  • 1 Clean
  • Rest 2 Mins

Start @ 70% of 1 RM C&J. Build The Weight If You're Moving Well

B.

Every 3 Mins For 15 Mins

  • 8 Unbroken Push Press (Build Across Sets. Make ALL Sets Challenging)
  • Max Unbroken Front Squats @ Same Weight As PP. Set Ends If You Pause For Longer Than 3s At The Top OR Form Goes. 
C.

10-9-8-7-6-5-4-3-2-1

  • HSPU
  • Bar Facing Burpees
  • Thrusters @ 40kg/25kg
D.

Three Sets:

  • 12 Band Face Pulls
  • 15 DB Lateral Raise

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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