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29th November 2019

WARM UP

500m Row

3 Sets

  • 10 KB Swings
  • 10m walking lunge
  • 10 Tempo Deadlifts with a light bar (4132) 
  • 60s Rest
A.

Deadlift 

  • 5 x 5 
  • Build to a heavy 5 and then repeat 5 sets at that weight 
  • Rest as needed between sets 
  • Focus on great form throughout 
B.

E3MOM for 15 mins 

  • 10 Double KB Bent Over Row + 10 Ring Push Ups + 10 GHD Sit ups 
C.

12 min AMRAP

  • 350/300m Row
  • 20 Box Jump Overs 
  • 20m DB Farmers Walk (aim for body weight) 

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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