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DE-LOAD WEEK (DAY 2)

19th March 2019

WARM UP

3 sets of:

  • 15 Cal Row
  • 10 Empty Bar Muscle Cleans 
  • 16 Empty Bar Front Rack Lunges

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.

EMOM 10:

  • 1 Power Clean
  • 2 Push Jerks 

Set 1- 5 @ 65%. Set 6-10 @ 70%

B.

AMRAP 20

  • 21 Cal Row
  • 15 TTB
  • 9 Push Press @ 70kg/50kg
C.

3 Sets:

  • Max Strict Pull-Ups (Pronated)
  • 40s Tempo Ring Rows (3121)
  • Max Press-Ups (Be Strict On Form)

Rest 60s

  • Max Strict HSPU
  • 40s Lateral Raises (Choose A Weight That Allows You To Complete This Unbroken)
  • Max Supinated Chin Over Bar Hold 

Rest 60s

D.

Two Sets:

  • 30s Prone GHD Hold
  • 50m Double KB Front Rack Walk (As Heavy As Form Allows) 

Latest workouts

- 20/09/2019

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

- 19/09/2019

ACTIVE RECOVERY DAY

60 Cal Assualt Bike

60 Cal Row

400m Run

40 Cal Assualt Bike

40 Cal Row

800m Run

20 Cal Assualt Bike

20 Cal Row

1200m Run

Read more

- 18/09/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
  • Min 4- 40s Assault Bike
A.

4 Sets:

  • Bench Press
  • Max Ring Suppor
Read more

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