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9th April 2019

WARM UP

3 Sets:

  • 10 Half Kneeling DB Press (10 Per Arm)
  • 10m Bear Crawl
  • 10 Cal Ski

Then

3 Sets (All With Empty Bar):

  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Thrusters
A.

EMOM 6

  • 5 Thrusters @ 50% 1RM Clean & Jerk
B.

Every 3 Mins For 15 Mins:

  • 2 Clean Pull
  • 1 Clean
  • 2 Clean Pull
  • 1 Clean

All Sets To Be Completed @ 75% Clean % Jerk

C.

For Time:

  • 1000m Row
  • 15m Overhead BB Walking Lunge @ 70kg/50kg
  • 750m Row
  • 30m Front Rack Walking Lunge @ 70kg/50kg
  • 500m Row
  • 45m Back Rack Walking Lunge @ 70kg/50kg
D.

AMRAP 6:

KB Turkish Get Up 16kg/12kg

(Alt Arms Every 3 Reps)

 

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. 

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