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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

- 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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