Menu
Login Say Hi

13th May 2019

Warm UP

2 sets of:

  • 20 Cal Ski
  • 30s Passive Hang
  • 10m Overhead Duck Walk (Barbell Overhead in Snatch Grip)

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch 
  • 5 x Snatch Grip Behind the Neck Push Press 
  • 5 x Snatch Balance 
  • 5 x Hang Power Snatch
A.

OH Squat

  • 5 x 6 at heavy 5 weight from 2 weeks ago.
B.

Snatch 

  • 5 x 2 (Not Tng) @ 70%
  • Pause for 2s just above knee & 2s in the catch on each rep.
C.

In 60s:

  • 50% of Max Ring MU From Test on 15/4/19
  • Max Burpees In Remaining Time
  • Rest 60s
  • x 4 
D.

5 Rounds For Time:

  • 20/15 Cal Bike
  • 10 OH Squats @ 60kg/40kg
  • 60% TTB From Test on 15/4/19

 

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

News TipsĀ Alerts

Sign up to receive email updates