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17th 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:

  • 2 Clean Pulls (To 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

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

21-15-9

  • Cal Bike
  • Burpee to pull up bar 
  • 200m run between each set
D.

Three Sets:

  • 12 Band Face Pulls
  • 15 DB Lateral Raise

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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