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28th May 2019

WARM UP

3 Sets:

  • 20 Cal Ski
  • 16 Walking Lunges
  • 12 Band Pull Aparts 
  • 8 Walk Away
A.

In 6 Sets, Build To A Heavy Single Push Press.

*Perform 3-5 Strict C2B Pull-Ups Between Each Set. 

Rest 90s

B.

Clean

  • EMOM 10
    • 1 Hang Power Clean + 1 Hang Clean @ 75% 1RM C&J. Add A 2s Pause At The Knee & At The Bottom Of The Hang Clean.
C.

Front Squat

  • Every 90s For 12 Mins
    • 3 Front Squats @ Bodyweight. Barbell Must Come From The Floor On Each Set.
D.

Conditioning

  • 90s On. 90s Off x 5
  • 30 Wall Balls
  • Max Cal Assault Bike
  • (GO HARD)

 

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

Read more

- 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
Read more

- 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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