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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

- 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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