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24th January 2020

WARM UP

400m Run

3 Sets (with an empty bar)

  • 5 Behind The Neck Strict Press
  • 5 Behind The Neck Push Press
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
  • 20s Static Hold At The Bottom Of An Overhead Squat
  • 60s Rest
A.

Overhead Squat:

  • 4 x 5 at max weight from last week 
B.

Every 5 mins for 25 mins:

  • 15 Single Right Arm DB Thrusters (22.5/15kg)
    + 15 Burpees
    + 15 Single Left Arm DB Thrusters (22.5/15kg)
    + 15 Burpees
    + 5 Devils Press (22.5/15kg)

*Scale weight if needed

C.

Two rounds for time:

  • 100 DU
  • 20 Overhead Squat (50/30kg)
  • 80 DU
  • 15 Chest to Bar Pull Ups 
  • 60 DU
  • 10 Ring Muscle Ups 

Scale movements as needed 

D.

3 Sets:

  • 45s Prone GHD Hold
  • Max Strict T2B
  • Max TTB
  • 45s Hollow Hold
  • Rest 60s
  •  

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

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- 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
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- 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
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