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17th May 2019

WARM UP

3 Sets:

  • 20 Cal Row
  • 10 Banded Good Mornings
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 10 Cal Ski (Increase Effort Here On Every Round)
A.

Speed Deadlifts

  • A1) 5 x 4 @ 60% 1RM (Move As Fast As Possible On The Concentric)
  • A2) 5 x 8 High Box Jumps (30/24 Inches)
B.

12 Min Ladder (Build HSPU In 2's, KB Deadlifts In 4's)

  • 2 HSPU
  • 4 KB Deadlifts (2 x 32/24kg)
  • 4 HSPU
  • 8 KB Deadlifts (2 x 32/24kg)
  • 6 HSPU
  • 12 KB Deadlifts (2 x 32/24kg)...
C.

5 Rounds For Time:

  • 800m Run
  • 30KB Swings @ 24kg/16kg
  • 30 Pull-Ups
D.

3 Rounds:

  • 20s L-Sit On Rings
  • 30s Hollow Hold
  • 40s Plank
  • 50s Rest

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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