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26th April 2019

WARM UP

3 min light Row 

3 Sets

  • 10 Jefferson Curl Empty Bar 
  • 10 Deadlifts Empty Bar
  • 10 Hip Bridges
A.

Tempo Deficit Deadlift (Stand on 20kg Bumper) 

  • 4 x 10 (4121) 
  • Build Weight over the sets
  • Focus on great form throughout 
  • Ensure bar lightly touches the floor, no bouncing off the floor. 

Into 20 Russian KB Swings after each set (32/24kg)

B.

5 rounds  

  • 20 TTB
  • 20m Heavy Prowler (choose a weight you can't run with, RPE 8-9) 
  • 200m Sprint 
  • Rest 2 mins 

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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