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15th March 2019

WARM UP

2 mins of Skipping or DU

3 Sets (with an empty bar - drop to a PVC Pipe for Scotts Press if needed) 

  • 10 PVC Passovers 
  • 3 Wall Walks
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
  • 5 Scotts Press 
  • 60s Rest
A.
  • Take 15 mins to build to a heavy single Clean and Jerk
B.

"Grace" 

  • 30 Clean and Jerks for time (62/43kg)
C.

Front Squat

  • 4 x 10 at 60%

Latest workouts

- 19/06/2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Passive Hang
  • 30s Empty Bar OH Squat
  • 200m Run

A.

For Time:

  • 2 Front Squats @ 100kg/70kg
  • 200m Run
  • 4 Front Squats @
Read more

- 18/06/2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Band Pull Aparts
  • 20s Passive Hang
A.

In 60s:

  • 2 Cleans @ 80%
  • Max Bar Facing Burpees
    • Rest 60s
    • x 6 (12 Mins)
B.

5 Rounds:

  • 5 Strict Pull-Ups
  • 10 D
Read more

- 17/06/2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Snatch Balance
Read more

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