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30th April 2019

WARM UP

3 Sets:

  • 10 Double DB Snatch (light)
  • 10 No Push Up Burpee
  • 5 Press Ups

Then

3 Sets (All With Empty Bar):

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

EMOM 12

  • HSPU
  • C2B
  • Both at 50% of Number recorded in the test week 16/4/19
B.

Build to a heavy single unbroken complex in 12 mins

  • 2 Cleans (T&G) + 1 Hang Clean
C.

Front Squat

  • 1 and 1/4 
  • 5 x 3
  • Build across the sets 
  • Last 2 sets to be max effort 
D.

30-20-10

  • WallBalls
  • Cal Bike
  • Jump Lunges 

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. 

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