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14th 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 Jerks
A.

Take 5-10 mins to build to heavy complex weight. 

E2MOM 16

  • Complex: 1 Power Clean, 2 Front Squats, 3 Jerks
B.

5 sets:

  • 5 Thrusters (Minimum first set at 30% of 1RM C&J - Build weight each set) 
  • straight into 1 min max DB box walk over (20/12.5)
  • Rest 2mins
C.

3 rounds (36 mins) 

  • Mins 1-4 = 20 Front Squats at 50% 
  • Mins 4-8 = 20 DB Lunges (22.5/15) 
  • Mins 8-12 = 20 Russian KB Swings (32/24) 

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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