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18th October 2019

WARM UP

3 Min Ski or Row

3 Sets (with empty bar or 2 light KB)

  • 5 Behind The Neck Strict Press
  • 5 Behind The Neck Push Press
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
  • 20s Static Hold At The Bottom Of An Overhead Squat
  • 60s Rest
A.

5 rounds 

  • 20m OH Walking lunge into 20m OH Carry (2 x 24/16KG KB) 

Rest as needed between sets.

(Move well and focus on holding good positions).

B.

8 min AMRAP 

  • 10 Pull Ups 
  • 10 Plate GTOH
  • 10 Burpee to Plate 
C.

8 min AMRAP 

  • 100m Sprint 
  • 10 Box Walk Overs
  • 10 Jump Squats
D.

8 min AMRAP 

  • 2 Strict Ring MU 
  • 50 DU

 

 

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
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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
Read more

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