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4th June 2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Band Pull Aparts 
  • 20s Passive Hang
A.

In 40s:

  • 3 Push Press @ 80% Of Last Week 
  • Max Reps HSPU In Remaining Time
  • Rest 80s
  • x 5
B.

Clean (6 Sets. Rest As Needed Between Sets)

  • 1 Clean Pull
  • 1 Clean
  • 1 Clean Pull
  • 1 Clean
    • Sets 1-3 @ 75%
    • Sets 4-6 @ 80%
C.

AMRAP 7:

  • 7 Front Squats @ 70kg/50kg
  • 7 C2B Pull-Ups
D.

Conditioning

  • 6 Sets For Time:
    • 15s 100% Effort Assault Bike
    • 10 Bar Facing Burpees 100@ Effort
    • Rest 2 Mins 
    • GO HARD AF

 

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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