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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

- 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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