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5th June 2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s Handstand Hold
  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Passive Hang 
  • 40s Assault Bike 

A.

15-12-9

  • Deficit HSPU (6inches/4inches)
  • Power Clean (70kg/50kg)
    • 100 DU Between Sets
B.

Barbell Strict Press

  • EMOM 10
  • 3 Reps @ 70% 1RM
C.

For Time:

  • 150 Wall Balls
  • On The Min, Every Min, Including 0, Perform 3 Burpee Box Jump Overs
D.

Accessory:

  • 3 Sets
    • 50m Single Arm Overhead Carry (Change Arms @ 25m)
    • 6-8 Strict Ring Dips
    • 12 Diamond Press Ups
    • 15 Ring Rows
    • 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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