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3rd July 2019

WARM UP

3 Sets:

  • 3 Back Squats (3211)
  • 10m Walking Hamstring Sweep
  • 10 Cossack Squats
  • 10m Duck Walk
  • 60s Rest

A.

5 Sets

  • 6 Back Squats @ 80%
  • 25m Prowler Sprint With 50% Bodyweight
  • Rest 3 Mins
B.

Barbell Strict Press

  • EMOM 10
  • 4 Reps @ 75% 1RM
C.

21-15-9

  • Thrusters @ 50kg/30kg
  • C2B Pull-Ups
  • 50m Sandbag Carry Between Sets
D.

3 Sets:

  • 1000m Assault Bike For Time
    • Rest 60s Between Sets
 

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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