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10th May 2019

WARM UP

AMRAP 10 (For Quality)

  • 15 Cal Ski
  • 6 Empty Bar Good Mornings
  • 6 Scapula Pull-ups 
  • 40 DU
A.

Tempo Deficit Deadlift (Stand on 20kg Bumper) 

  • 4 x 6 (3131) 
  • Aim to make each set heavier than last week
  • Focus on great form throughout and stick to the tempo
  • Ensure bar lightly touches the floor, no bouncing off the floor. 

Superset with 16 DB Box Walk Overs (2 x 22.5kg/15kg)

B.

Every 5 Mins For 20 Mins:

  • 18 Burpees
  • 15 Cal Bike
  • 1 Round DB DT (2 x 22.5kg/15kg)
    • 12 DB Deadlift
    • 9 DB Hang Clean
    • 6 DB STOH
C.

3 rounds of:

  • 50m OH KB Carry (2 x 32/24) 
  • 300m Row
  • 50m Farmers Carry (2 x 32/24) 
  • 300m Row
  • Rest 3 mins 

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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