Menu
Login Say Hi

12th April 2019

WARM UP

3 min light Assault Bike

3 Sets

  • 10 Walkouts
  • 10 KB Deadlifts 
  • 10 Tempo Prone GHD's (3131)
A.

Deadlift 

  • 6 x 3 at max weight from 2 weeks ago (heavy 5) 
  • Rest as needed between sets 
  • Focus on great form throughout 
B.

10-9-8-7-6-5-4-3-2-1

  • DB Squats (2 x 22.5/15kg) 
  • CTB Pull ups 
C.

10 min EMOM 

  • 10 TTB + 10 Push Ups 

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

News TipsĀ Alerts

Sign up to receive email updates