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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

- 09/12/2019

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

- 07/12/2019

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

- 06/12/2019

WARM UP

3 min light Assault Bike

3 Sets

  • 10 Walkouts
  • 10 KB Deadlifts
  • 10 Tempo Prone GHD's (3131)
A.

Deadlift

  • 4 x 5
  • 1 x 5+
  • At max weight from last week
  • Rest as needed between sets
  • Focus on great
Read more

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