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8th May 2019

WARM UP

3 rounds for quality

  • 10 Prone GHD's
  • 10 Jefferson Curls 
  • 10 Tempo (21X1) Romanian Deadlifts - with an empty bar 
A.

Tempo Romanian Deadlift

  • 5 x 8 (21X1)
  • Aim for more than last week
  • Focus on Tempo and solid technique.
B.

5 rounds 

  • 400m Row
  • 20m Walking DB Lunge (22.5/15kg)
  • 10 Devils Press (22.5/15kg) 
  • Push Hard on the devils press.
  • Rest 60s only.
C.

Tabata Core (20s on 10s off)

  • Alt V Ups
  • Plank
  • For a total of 8 mins 

Latest workouts

- 20/09/2019

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

- 19/09/2019

ACTIVE RECOVERY DAY

60 Cal Assualt Bike

60 Cal Row

400m Run

40 Cal Assualt Bike

40 Cal Row

800m Run

20 Cal Assualt Bike

20 Cal Row

1200m Run

Read more

- 18/09/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
  • Min 4- 40s Assault Bike
A.

4 Sets:

  • Bench Press
  • Max Ring Suppor
Read more

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