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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

- 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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