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3rd September 2019

WARM UP

2 mind Double Unders 

3 Rounds:

  • 100m Row 
  • 12 Hand Release Push Ups 
  • 12 Air Squats
A.

Bench Press

  • 5 x 3 reps
    • Build over the sets to find a heavy set of 3
    • Straight into 10 HSPU after each set
    • Rest as needed 
B.

Dips 

  • 4 x 8
    • Build to a heavy set of 8 Dips. If you can, add weight
    • Straight into 12 Hand Release Push ups 
    • Rest as needed 
C.

Split Jerks

6 x 2 

At the same weight as heavy single from last week

D.

For time:

  • 20-15-10-5
  • DB Thrusters (2 x 22.5/15kg DBs) 
  • 50 DU after each set 

 

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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