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13th March 2019

WARM UP
A.

4 Sets:

  • Bench Press (5 x 5)
  • Max Unbroken Strict Pull Ups after each set 
    • Rest 90s Between Sets
B.

EMOM 8 

  • 5 Wall Walks 
C.

20 min AMRAP 

  • 400/300m Ski Erg
  • 20 DB Push Press (22.5/15kg) 
  • 15 Burpees
D.

3 Sets:

  • 60s GHD Prone Support Double DB Row
  • 60s GHD Sit-ups
  • Max Active 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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