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14th October 2019

Warm UP

2 sets of:

  • 400m Run
  • 20 Duck Walk
  • 400m Ski
  • 20 Overhead Empty Barbell Duck Walk

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull 
  • 5 x Snatch Grip Behind the Neck Push Press 
  • 5 x Overhead Squat
  • 5 x Snatch Balance 
A.

Snatch Pyramid (not TNG)

  • 10 x 50% - rest 1 min
  • 8 x 60% - rest 1 min
  • 6 x 70% - rest 1 min
  • 4 x 80% - rest 1 min
  • 2 x 90% - rest 1 min
  • 4 x 80% - rest 1 min
  • 6 x 70% - rest 1 min
  • 8 x 60% - rest 1 min
  • 10 x 50% 
B.

Back Squat

  • 4 x 6 with a 3 sec pause at last weeks max weight
  • Rest as required between sets (no longer than 2 mins)
C.

EMOM 15:

  • 10 Burpee to Pull Up
  • 150/100m Row Sprint
  • 15 TTB
D.

3 Sets:

  • 30s Prone GHD Hold
  • 30m Overhead KB Walk (As Heavy As Form Allows)
  • 30s Hollow Hold
  • 60m KB Farmers Walk (Same KBs As OH Walk)

 

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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