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27th August 2019

WARM UP

3 Min Single Skips

2 Rounds:

  • 10 Cal Bike
  • 3 Wall Walks
  • 6 Scapula Pull-ups
  • 12 Air Squats
A.

Bench Press

  • 5 x 4 reps
    • Build over the sets to find a heavy set of 4
    • Straight into 15 diamond push ups after each set
    • Rest as needed 
B.

Pull-ups

  • 5 x 2
    • Build to a heavy set of 2 strict pull-ups. If you can, add weight
    • Straight into 12 Renegade Rows (2 x 20 / 2 x 12.5kg DB)
    • Rest as needed 
C.

Split Jerks

First build to 80% of 1RM

10 min EMOM

  • 1 rep EMOM. 
  • Focus on great movement 
  • 2 sec pause in the catch on every rep 
D.

For time:

  • 4 rounds 
  • 10 Double KB deadlifts 
  • 100m Farmers carry 
  • 10 Russian Swings 
  • All with (32/24kg KB) 

 

Latest workouts

- 12/11/2019

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 21

  • 1) 3 heavy single power cleans + 2 Front Squats
  • 2) 20/15
Read more

- 11/11/2019

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

- 09/11/2019

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.

8 min AMRAP

  • 8 Ring MU
  • 8 HSPU
  • 8 Box Jumps
B.

8 min AMRAP

  • 10 Russian Swings
Read more

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