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6th April 2019

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 2 mins 
8 min EMOM at 50% of above

B.

5 sets in 6 mins: complete the following;

Full Clean

Front Squat

400m Row 

Max Pull Ups 

Rest 2mins

Clean/ FrontSquat Rep Scheme and weight: 

Set 1: 10 reps @ 80/60kg
Set 2: 8 reps @ 90/65kg
Set 3: 6 reps @ 100/70kg
Set 4: 4 reps @ 110/75kg
Set 5: 2 reps @ 120/80kg 

Scale Clean/ Front Squat weight as appropriate. (As a guide, set 1 should be roughly 60% of 1RM)

 

 

Latest workouts

- 24/06/2019

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
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- 22/06/2019

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
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- 21/06/2019

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.

EMOM 12:

  • Min 1- 10 Deadlifts @ 100kg/70kg
  • Min 2- 10 Bar Facing Burpees
B.

For

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