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30th April 2019

WARM UP

3 Sets:

  • 10 Double DB Snatch (light)
  • 10 No Push Up Burpee
  • 5 Press Ups

Then

3 Sets (All With Empty Bar):

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

EMOM 12

  • HSPU
  • C2B
  • Both at 50% of Number recorded in the test week 16/4/19
B.

Build to a heavy single unbroken complex in 12 mins

  • 2 Cleans (T&G) + 1 Hang Clean
C.

Front Squat

  • 1 and 1/4 
  • 5 x 3
  • Build across the sets 
  • Last 2 sets to be max effort 
D.

30-20-10

  • WallBalls
  • Cal Bike
  • Jump Lunges 

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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