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10th September 2019

WARM UP

3 sets of:

  • 12 Cal Ski
  • 10 One & One Quarter Front Squats (empty bar)

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.

Six Sets:

  • 1 Clean Pull (To Hip Only)
  • 1 Clean
  • 1 Clean Pull (Yo Hip Only)
  • 1 Clean
  • Rest 2 Mins

Start @ 70% of 1 RM C&J. Build The Weight If You're Moving Well

B.

Every 3 Mins For 15 Mins

  • 8 Unbroken Push Press (Build Across Sets. Make ALL Sets Challenging)
  • Max Unbroken Front Squats @ Same Weight As PP. Set Ends If You Pause For Longer Than 3s At The Top OR Form Goes. 
C.

10-9-8-7-6-5-4-3-2-1

  • HSPU
  • Bar Facing Burpees
  • Thrusters @ 40kg/25kg
D.

Three Sets:

  • 12 Band Face Pulls
  • 15 DB Lateral Raise

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

Read more

- 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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