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19th August 2019

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

  • 5 Muscle Snatch
  • 5 Behind Neck Push Press
  • 5 OH Squats
  • 5 Snatch Balance
  • 5 Low Hang Snatch
    • * to be completed with an empty bar
A.

Snatch + OH Squats

  • 2 + 2 @ 50% 1RM Snatch

Hang Snatch

  • EMOM 10
    • 2 Hang Snatch @ 65% 1RM Snatch
B.

Every 3 Mins For 15 Mins:

  • 5 Back Squats @ 70% + 8-10 HSPU
    • If you cannot do HSPU, scale to 16-20 handstand shoulder taps
C.

Conditioning:

EMOM20

  • Min 1- 18/16 Cal Row
  • Min 2- 15 Burpees
  • Min 3- 15/12 Cal Ski
  • Min 4- Rest

 

 

 

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

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- 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
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- 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
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