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DE-LOAD WEEK (DAY 2)

19th March 2019

WARM UP

3 sets of:

  • 15 Cal Row
  • 10 Empty Bar Muscle Cleans 
  • 16 Empty Bar Front Rack Lunges

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.

EMOM 10:

  • 1 Power Clean
  • 2 Push Jerks 

Set 1- 5 @ 65%. Set 6-10 @ 70%

B.

AMRAP 20

  • 21 Cal Row
  • 15 TTB
  • 9 Push Press @ 70kg/50kg
C.

3 Sets:

  • Max Strict Pull-Ups (Pronated)
  • 40s Tempo Ring Rows (3121)
  • Max Press-Ups (Be Strict On Form)

Rest 60s

  • Max Strict HSPU
  • 40s Lateral Raises (Choose A Weight That Allows You To Complete This Unbroken)
  • Max Supinated Chin Over Bar Hold 

Rest 60s

D.

Two Sets:

  • 30s Prone GHD Hold
  • 50m Double KB Front Rack Walk (As Heavy As Form Allows) 

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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