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5th April 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 form throughout 
B.

8 min AMRAP

  • 80 DU
  • 8 Devils Press (22.5/15kg)
  • 8 Bar MU 
C.

8 min AMRAP 

  • 8 Wall Balls 
  • 8 Burpees 
  • 8 TTB
D.

8 min EMOM 

  • 8 Cal Bike + 8 DB Push Press (22.5/15kg) 

Latest workouts

- 11/01/2020

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

- 10/01/2020

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

- 09/01/2020

ACTIVE RECOVERY DAY

40 min steady pace Assault Bike keeping 60/55 rpm throughout 

Alternatively, a 40 min steady pace walk/jog. 

Read more

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