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30th May 2019

WARM UP

3 Sets:

  • 300m Row
  • 20 Walking Lunges 
  • 10 Walkouts 
A.
  • 100 Cal Row
  • Diane
    • 21-15-9
    • Deadlift (100kg/70kg)
    • HSPU
  • 80 Cal Row
  • 3 Rounds DT
    • 12-9-6
    • Deadlift - Hang Power Clean - STOH (70kg/55kg)
  • 60 Cal Row
  • Grace
    • 30 C&J For Time (60kg/40kg)
  • 40 Cal Row 
  • Isabel
    • 30 Snatch For Time (60kg/40kg)
  • 20 Cal Row
  • Fran
    • 21-15-9
    • Thrusters (40/25kg)
    • Pull-Ups

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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