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29th July 2019

Warm UP

3 Sets:

  • 20 Cal Bike
  • 10 KB RDL
  • 12 Cossack Squats 
  • 10m Duck Walk
A.

Back Squats

  • 6 x 2 @ 80% + 5kg
  • Rest 3 Mins Between Sets 
B.

Handstand Press Ups

EMOM 12

  • Min 1- 55% Reps
  • Min 2- 30s Underhand Chin Over Bar Hold
C.

EMOM 12:

  • Min 1- 20/16 Cal Bike
  • Min 2- 8 DB Push Press @ 2 x 25kg/20kg

Rest 5 Mins

EMOM 10

  • Min 1- 15/12 Cal Ski
  • Min 2- 9 STOH @ 60kg/40kg

Rest 3 Mins

EMOM 8

  • Min 1- 20/16 Cal Row
  • Min 2- 3 Power Cleans @ 100kg/70kg
 

 

Latest workouts

- 20/11/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Assault Bike
A.

Deadlift:

  • 4 x 7 at last weeks max weight
  • 30 sec hollow rocks after each set
  • Rest as needed
B.
Read more

- 19/11/2019

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.

E3MOM for 18

  • 1) 4 Front Squats + 1 Split Jerk
  • 2) 20/15 Cal Assault Bi
Read more

- 18/11/2019

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

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