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29th July 2019

Warm UP

3 Sets:

  • 20 Cal Bike
  • 10 KB RDL
  • 12 Cossack Squats 
  • 10m Duck Walk
A.

Back Squats

  • 6 x 2 @ 80% + 5kg
  • Rest 3 Mins Between Sets 
B.

Handstand Press Ups

EMOM 12

  • Min 1- 55% Reps
  • Min 2- 30s Underhand Chin Over Bar Hold
C.

EMOM 12:

  • Min 1- 20/16 Cal Bike
  • Min 2- 8 DB Push Press @ 2 x 25kg/20kg

Rest 5 Mins

EMOM 10

  • Min 1- 15/12 Cal Ski
  • Min 2- 9 STOH @ 60kg/40kg

Rest 3 Mins

EMOM 8

  • Min 1- 20/16 Cal Row
  • Min 2- 3 Power Cleans @ 100kg/70kg
 

 

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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