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22nd May 2019

WARM UP

1000m Row 

40m Walking Lunge 

20 KB Swings 

5 Wall Walks with a 5 sec pause at the top

A.

EMOM 12

  • 10 Deadlifts at last weeks max weight 
  • 10 Strict HSPU
  • Scale number of HSPU if needed
B.

Push press 

  • 5 x 5 
  • Build to 80%
  • Must be unbroken, focus on great technique
C.

3 rounds 

  • 20 Alt DB Snatch (22.5/15kg)
  • 100 DU
  • 10m HS Walk 
  • 60s recovery

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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