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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

- 19/06/2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Passive Hang
  • 30s Empty Bar OH Squat
  • 200m Run

A.

For Time:

  • 2 Front Squats @ 100kg/70kg
  • 200m Run
  • 4 Front Squats @
Read more

- 18/06/2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Band Pull Aparts
  • 20s Passive Hang
A.

In 60s:

  • 2 Cleans @ 80%
  • Max Bar Facing Burpees
    • Rest 60s
    • x 6 (12 Mins)
B.

5 Rounds:

  • 5 Strict Pull-Ups
  • 10 D
Read more

- 17/06/2019

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
Read more

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