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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

- 14/12/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
Read more

- 13/12/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

Every 5 Min For 20 Mins:

  • 400m Run
  • 10 Deadlifts @ 120kg/80kg
  • 15 Bar Facing Burp
Read more

- 12/12/2019

WARM UP

EMOM 12

  • 40s Bike
  • 40s Air Squats
  • 40s Row
  • 40s Walking Lunges
A.

Every 8 Mins For 40 Mins:

  • 50/40 Cal Bike
  • 40/30 Cal Row
Read more

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