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24th May 2019

WARM UP

3 Sets:

  • 20 Cal Row
  • 10 Banded Good Mornings
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 40s Assault Bike (Increase Effort Here On Every Round)
A.

Deadlifts

  • A1) 3 x 3 @ 85% 1RM
  • A2) 15 R. KB Swings @ 32kg/24kg
    • Rest 3 Mins Between Sets 
B.

21 Min Row For Max Cals

  • Every 3 Mins Perform 10 HSPU + 10 T2B
C.

Accessory:

  • 2 Sets:
    • 12 DB RDL (Heavy As Possible)
    • Max Unbroken Pull-ups
    • Rest 90s

Latest workouts

- 24/06/2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Snatch Balance
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- 22/06/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
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- 21/06/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

EMOM 12:

  • Min 1- 10 Deadlifts @ 100kg/70kg
  • Min 2- 10 Bar Facing Burpees
B.

For

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