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15th 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.

Deadlift

  • 3 x 10 Build to an RPE of 8-9
  • 10 Strict Pull Ups after each set
  • Focus on solid technique.
B.

3 rounds for time 

  • 300m Row
  • 30 burpees 
  • 30 DB Box Walkovers (2 x 22.5/15)
  • 300m Run
C.

GHD Sit Ups 

  • 10 min EMOM
  • 8 - 10 reps
  • Add medball if desired (9/6)

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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