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1st October 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.

Take 15 mins to build to a heavy complex:

  • 1 Power Clean + 1 Hang Clean + 2 Front Squats + 1 Jerk 
B.

3 rounds for time 

  • 30m Walking Lunge (2 x 22.5/15kg DB)
  • 20 GTOH (2 x 22.5/15kg DB)
  • 10 Push Press (2 x 22.5/15kg DB)
C.

21-15-9

  • Power Cleans (60/40kg)
  • Front Squat
  • Burpee

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

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- 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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