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16th April 2019

WARM UP

3 Sets:

  • 6 DB Muscle Clean & Press
  • 10 Cal Ski
  • 5 Walk Outs 

Then

3 Sets (All With Empty Bar):

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

EMOM 6

  • 4 Thrusters @ 60% 1RM Clean & Jerk
B.

Every 2 Mins For 12 Mins:

  • 2 Clean Pull
  • 1 Hang Clean
  • 1 Clean

*Drop the bar between the hang clean and clean. Do not touch and go.

All Sets To Be Completed @ 75-80% Clean % Jerk

C.

*TEST IN PREP FOR NEW BLOCK WHICH BEGINS 29/04/19*

  • Max Strict HSPU In 60s
    • Rest 2 Mins
  • Max C2B in 60s
D.

AMRAP 5

  • DB DT (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder To Overhead) (2 x 22.5kg/15kg)

AMRAP 5

  • 20 Double DB Snatch (2 x 22.5kg/15kg)
  • 20 Box Jump Overs 

AMRAP 5

  • 20 DB Squats (2 x 22.5kg/15kg)
  • 20 Burpees Over DB's

AMRAP 5

  • 10 DB Thrusters (2 x 22.5kg/15kg)
  • 30m Sled Push @ Bodyweight

 

 

Latest workouts

- 20/09/2019

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

- 19/09/2019

ACTIVE RECOVERY DAY

60 Cal Assualt Bike

60 Cal Row

400m Run

40 Cal Assualt Bike

40 Cal Row

800m Run

20 Cal Assualt Bike

20 Cal Row

1200m Run

Read more

- 18/09/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
  • Min 4- 40s Assault Bike
A.

4 Sets:

  • Bench Press
  • Max Ring Suppor
Read more

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