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17th April 2019

WARM UP

2 rounds

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

Wall facing Shoulder Taps  

  • 30 seconds of work
  • 30 seconds of rest
  • Focus on quality form 
  • for 8 minutes 
B.

Push Jerk

  • 5 x 1 Push Jerk + 2 Split Jerk - must be unbroken
  • Aim for more weight than last week. 
C.

4 rounds: 

  • 30 seconds chin over bar hold
  • 60 seconds rest
  • 30 seconds of strict pull ups 
  • 30 seconds rest
  • 30 seconds HS Hold 
  • 60 seconds rest 
  • 30 seconds HSPU (strict until you have to kip) 
D.

21-15-9

  • Wallballs 
  • Rowing Cals 
  • Go hard. 

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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