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27th January 2020

Warm UP

3 sets of:

  • 2 Wall Walks (5s hold when in a handstand position on each rep)
  • 20s Passive Hang
  • 30m Overhead KB Walk (2 x 12/8kg)
  • 15 Air Squats

3 sets of (with an empty barbell):

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

Snatch

  • Every 2 Mins For 12 Mins 
    • 1 Snatch Grip Lift Off (Lift to the knee, pause for 2s, lower back to the floor)
    • 1 Low Hang Snatch (Lift to the hip, back to 2 inches off the floor and complete full snatch)
    • 1 Hang Snatch
      Set 1-3 @ 70%. Set 4-6 @ 75%
B.

Back Squat

  • 1 x 12 @ 70% 1RM
  • 1 x 10 @ 75% 1RM
  • 3 x 2 (pause for 2s at the bottom of each rep) @ 85% 1RM

Rest as required between sets (no longer than 2 mins)

C.

AMRAP 20

  • 12 DB GTOH (2 x 22.5kg/15kg)
  • 24 Box Jump Overs (24/20)
  • 12 HSPU
  • 24 Cal Bike 

Pick a pace that you can hold. Aim to be consistent throughout the 20 minutes.

 

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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