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24th April 2019

WARM UP
DE-LOAD DAY 3

2 rounds

  • 10 PVC Passovers 
  • 3 Wall Walks 
  • 5 Strict Pull Ups  
  • 10 Push Ups 
  • 30sec hollow
A.

EMOM 10

  • 8 - 10 Strict HSPU
  • Scale to Hand Release Push Ups if no Strict HSPU
B.

Strict Press in Jerk Position

  • 5 x 10 Build weight over sets 
  • Focus on form
C.

EMOM 12

  • 15 seconds max strict pull ups  (rest for 45s)
  • 30 seconds max push press at weight from 'B' (rest 30s) 
D.

For time

  • 100/80 Cal Bike 
  • Every 2 mins - 20m Farmers Carry (2 x 32/ 2 x 24 KB's)

Latest workouts

- 22/10/2019

WARM UP

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
  • 5 Jerks
A.

Dead Stop Front Squat

  • 5 x 6 at last weeks max weight
  • Bar must 'rest'
Read more

- 21/10/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squat
  • 5 x Snatch Bal
Read more

- 19/10/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

For time:

  • 10 cal Assault Bike
  • 10 TTB
  • 20 cal Assault Bike
  • 20 TTB
  • 30 cal Assa
Read more

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