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31st May 2019

WARM UP

3 Sets:

  • 20 Cal Row
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 8 BB Good Mornings
A.

Deadlifts

  • 4 x 2 @ 90%
  • 1 x Max @ 90%
  • Rest 3 Mins Between Sets
B.

Metcon

  • 10-8-6-4-2 Single Arm KB Push Press (32kg/24kg) (Per Arm)
  • 300m Max Effort Ski Following Each Set
  • 90s Rest Between Sets
C.

Conditioning

  • 10 Min Max Distance Row
C.

Accessory:

  • 2 Sets:
    • 12 DB RDL (Heavier Than Last Week)
    • Max Unbroken Pull-ups (Aim To Beat Last Week)
    • Rest 90s

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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