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15th November 2019

WARM UP

3 Min Ski or Row

3 Sets (with 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 The Bottom Of An Overhead Squat
  • 60s Rest
A.

In 15 mins build to a heavy complex:

  • 3 x Push Jerks + 1 Split Jerk
  • Can pause / reset at the shoulders but not drop the bar
  • Rest as needed between sets 
B.

OH Squat

  • 3 x 10 at last weeks heaviest weight
  • Rest as needed between sets 
C.

3 rounds for time

  • 100 DU
  • 15 Deadlifts (60/40)
  • 9 HPC
  • 6 STOH
  • 3 Strict Ring MU 
D.

4 sets 

  • 10-12 GHD with a 1 sec pause at the top of each one
  • Move well with control
  • Rest as required

 

 

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  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
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A.

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  • Min 1 - 15/10 Cal Ski
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- 13/12/2019

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  • 200m Run
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  • 30s Single Leg Glute Bridge Hold (R&L)
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  • 400m Run
  • 10 Deadlifts @ 120kg/80kg
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- 12/12/2019

WARM UP

EMOM 12

  • 40s Bike
  • 40s Air Squats
  • 40s Row
  • 40s Walking Lunges
A.

Every 8 Mins For 40 Mins:

  • 50/40 Cal Bike
  • 40/30 Cal Row
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