Menu
Login Say Hi

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

- 09/12/2019

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

- 07/12/2019

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

Read more

- 06/12/2019

WARM UP

3 min light Assault Bike

3 Sets

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

Deadlift

  • 4 x 5
  • 1 x 5+
  • At max weight from last week
  • Rest as needed between sets
  • Focus on great
Read more

News TipsĀ Alerts

Sign up to receive email updates