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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

- 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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