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29th 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

  • 5 Deadlifts at last weeks max weight + 5 Strict HSPU
  • Scale number of HSPU if needed
B.

Single Arm DB Upright Row (3211) 

  • 3 x 10 (each arm) 
  • 22.5/15kg DB
  • Must be unbroken, focus on great technique
C.

10 min ascending ladder:

  • 3, 6, 9, 12, etc 
  • TTB
  • Push Ups 
  • Double DB HPC (2 x 22.5/15kg) 
D.

10 min ascending ladder:

  • 3, 6, 9, 12, etc 
  • Renegade Row 
  • DB Burpees (2 x 22.5/15kg) 

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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