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7th May 2019

WARM UP

3 Sets:

  • 10 Ring Rows 
  • 10 No Push Up Burpee
  • 5 Press Ups

Then

3 Sets (All With Empty Bar):

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

Eccentric Pull Ups 

  • 5 seconds at the top, 3 seconds on the way down then jump back up. 
  • 5 x 6
  • Focus on control and maintaining a good position throughout.
B.

Power Clean

  • Build to a heavy single
C.

Front Squat

  • 5 x 5
  • At last weeks max weight
  • Rest as needed between sets
D.

16 min EMOM

  • 15 Burpees
  • 20 Alt DB Snatch (22.5/15kg)
  • 12 Goblet Lunges (32/24)
  • 30 sec Hollow  

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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