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2nd April 2019

WARM UP

4 Sets:

  • 10 Cal Bike
  • 5 Muscle Cleans 
  • 5 Full Grip Front Squats
  • 5 Hang Power Cleans
  • 5 Full Grip Front Squats
A.

Every 3 Mins For 18 Mins:

  • 1 Clean Pull
  • 1 Power Clean
  • 1 Clean
  • 1 Front Squat

All Sets To Be Completed @ 80% of Last Weeks Heavy Triple Power Clean.

B.

EMOM 14

  • Min 1- 15/12 Cal Ski
  • Min 2- 3 Power Clean & Jerks @ 75% of Last Weeks Heavy Triple Power Clean.
C.

For Time:

  • 5 Rounds DB DT (2 x 22.5kg/15kg)
  • 3 Rope Climbs
  • 3 Rounds DB DT (2 x 22.5kg/15kg)
  • 4 Rope Climbs
  • 1 Round DB DT (2 x 22.5kg/15kg)
  • 5 Rope Climbs
 

Latest workouts

- 22/10/2019

WARM UP

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.

Dead Stop Front Squat

  • 5 x 6 at last weeks max weight
  • Bar must 'rest'
Read more

- 21/10/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squat
  • 5 x Snatch Bal
Read more

- 19/10/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

For time:

  • 10 cal Assault Bike
  • 10 TTB
  • 20 cal Assault Bike
  • 20 TTB
  • 30 cal Assa
Read more

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