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9th April 2019

WARM UP

3 Sets:

  • 10 Half Kneeling DB Press (10 Per Arm)
  • 10m Bear Crawl
  • 10 Cal Ski

Then

3 Sets (All With Empty Bar):

  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Thrusters
A.

EMOM 6

  • 5 Thrusters @ 50% 1RM Clean & Jerk
B.

Every 3 Mins For 15 Mins:

  • 2 Clean Pull
  • 1 Clean
  • 2 Clean Pull
  • 1 Clean

All Sets To Be Completed @ 75% Clean % Jerk

C.

For Time:

  • 1000m Row
  • 15m Overhead BB Walking Lunge @ 70kg/50kg
  • 750m Row
  • 30m Front Rack Walking Lunge @ 70kg/50kg
  • 500m Row
  • 45m Back Rack Walking Lunge @ 70kg/50kg
D.

AMRAP 6:

KB Turkish Get Up 16kg/12kg

(Alt Arms Every 3 Reps)

 

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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