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14th May 2019

WARM UP

3 Sets:

  • 10 KB RDL
  • 20 Cal Ski
  • 40 DU
A.

Eccentric Pull Ups (Supinated/Underhand Grip)

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

Bench Press

  • Max Reps @ 75% BW After Each Set of Pull-Ups.
  • Rest 2 Mins Between Sets 
B.

Power Clean

  • EMOM 10
    • 1 Hang Power Clean + 1 Power Clean @ 70% of Last Weeks Heavy 1
C.

Front Squat

  • 3 x 5 @ Same Weight As Last Week 
  • 1 x Max Reps @ Same Weight As Last Week
D.

AMRAP 20

  • 12 DB GTOH (2 x 22.5kg/15kg)
  • 24 Box Jump Overs
  • 12 C2B
  • 24 Cal Row 

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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