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1st May 2019

WARM UP

10 min AMRAP for quality

  • 20m Light Prowler Push (walk)
  • 10 KB Swings   
  • 20m Light Prowler Pull (walk) 
  • 10 GHD Back Extensions
A.

Tempo Romanian Deadlift

  • 5 x 10 (52X1)
  • 100/60kg
  • Focus on Tempo and solid technique.
B.

5 rounds 

  • 10 Single Arm, KB, Front Rack, Front Foot Elevated Split Squats (Hold KB in Right hand and send right foot back)
  • 10 Single Arm, KB, Front Rack, Front Foot Elevated Split Squats (Hold KB in Left hand and send left foot back)
  • 16 DB Box Walk Over (22.5/15kg DBs)
  • 10m Prowler Push (Run) (Aim for Bodyweight+)
  • 10m Prowler Pull (Run)
  • Rest 2 mins 
C.

EMOM 12

  • 10 GHD Sit Ups 
  • 30 seconds GHD Back Extension Hold

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

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- 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
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- 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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