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16th December 2019

Warm UP

3 sets of:

  • 10 PVC Passovers 
  • 250m SKI 
  • 10 OH Squats (Empty Bar) 

3 sets of:

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

Snatch

  • Build to a heavy double in 10 minutes
  • EMOM 10 1 x rep at weight from above. 
B.

Back Squat

  • 1 x 12 @ 60% 1RM
  • 1 x 10 @ 70% 1RM
  • 2 x 6 @ 75% 1RM

Rest as required between sets 

C.

20 min AMRAP 

  • 40 cal bike 
  • 30 wallball (9/6)
  • 20 devils press (22.5/15) 
  • 10 HSPU

 

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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