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15th 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.

In 15 mins build to a heavy complex

  • 2 x Power Cleans + 1 Hang Clean + 2 Front Squats (must be unbroken) 
B.

4 rounds

  • 30 sec (or max if 30 seconds isn't achievable) chin over bar hold into max Strict HSPU into max HSPU
  • Rest 3 mins between sets 
C.

5 rounds for time: 

  • 100m bodyweight prowler
  • 30 Jump Lunges 
  • 10 GHD Sit ups 
  • 60 sec recovery

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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