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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

- 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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