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7th January 2020

WARM UP

3 sets of:

  • 200m Row 
  • 6 Front Squats (empty bar) 

3 sets of:

  • 5 Front Squats 
  • 5 Strict Press
  • 5 Push Press 
  • 5 Thrusters 
A.

Clean and Jerk 
EMOM 12

  • 2 Clean and Jerks @ 70% 
B.

4 sets of:

  • 20 front rack reverse lunges - progress weight with each set  
  • 10 high box jumps (30/24) 
C.

For time: 

  • 21 OH lunges (40/25) 
  • 21 pull ups 
  • 15 front rack lunges (50/35) 
  • 15 chest to bar pull ups 
  • 9 back rack lunges (60/40) 
  • 9 bar muscle ups 

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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