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4th December 2019

WARM UP

2 rounds

  • 10 PVC Passovers 
  • 3 Wall Walks 
  • 5 Strict Pull Ups  
  • 10 Push Ups 
  • 30sec hollow
A.

Strict Pull Ups 

  • Complete 40 reps for time, but focus on quality 
B.

Push Press/ Jerk Complex

  • 2 Push Press's + 2 Push Jerks + 1 Split Jerk
  • Take 15 mins to establish a max weight. 
C.

In 90 seconds:

  • 10 Double DB Snatch (22.5/15kg) 
  • Max HSPU in remaining time
  • Rest 90 secs 
  • For a total of 4 sets 
D.

3 sets 

  • 30 Seconds dead hang L-sit hold
  • Into 10 GHD Sit ups 

Latest workouts

- 08/02/2020

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

Read more

- 07/02/2020

WARM UP

3 min light Assault Bike

3 Sets

  • 10 Walkouts
  • 10 KB Deadlifts
  • 10 Tempo Prone GHD's (3131)
A.

Deadlift

  • 4 x 5
  • 1 x 5+
  • At max weight from last week
  • Rest as needed between sets
  • Focus on great
Read more

- 06/02/2020

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

  • 40 Cal Assault Bike
  • 40 Air Squats
  • 30 Cal Row
  • 30 Press Ups
  • 20 Cal Ski
  • 20 KB Swings
  • 10 Burpees
  • 10 Pull-ups
Read more

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