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25th November 2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

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

E2MOM 20

  • 1) 10 Reps at 50%
  • 2) 9 Reps at 55%
  • 3) 8 Reps at 60%
  • 4) 7 Reps at 65%
  • 5) 6 Reps at 70% 
  • 6) 5 Reps at 75%
  • 7) 4 Reps at 80%
  • 8) 3 Reps at 85%
  • 9) 2 Reps at 90%
  • 10) 1 Rep at 95%  
B.

Walking Barbell Lunges, pick up from the floor 

  • 3 x 20m 
  • At Last weeks max 
  • 1:1 Work to rest ratio
C.

Back Squat

  • 4 x 10
  • At 50% of max 
  • Rest as required between sets (no longer than 2 mins)
D.

3 rounds for time:

  • 30 Cal Bike
  • 30 Burpees

 

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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