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31st May 2019

WARM UP

3 Sets:

  • 20 Cal Row
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 8 BB Good Mornings
A.

Deadlifts

  • 4 x 2 @ 90%
  • 1 x Max @ 90%
  • Rest 3 Mins Between Sets
B.

Metcon

  • 10-8-6-4-2 Single Arm KB Push Press (32kg/24kg) (Per Arm)
  • 300m Max Effort Ski Following Each Set
  • 90s Rest Between Sets
C.

Conditioning

  • 10 Min Max Distance Row
C.

Accessory:

  • 2 Sets:
    • 12 DB RDL (Heavier Than Last Week)
    • Max Unbroken Pull-ups (Aim To Beat Last Week)
    • Rest 90s

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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