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4th February 2020

WARM UP

4 Sets:

  • 10 Cal Bike
  • 5 Muscle Cleans 
  • 5 Full Grip Front Squats
  • 5 Hang Power Cleans
  • 5 Full Grip Front Squats
A.

Every 3 Mins For 18 Mins:

  • 1 Clean Pull
  • 1 Power Clean
  • 1 Clean
  • 1 Front Squat

All Sets To Be Completed @ 80% of Last Weeks Heavy Triple Power Clean.

B.

EMOM 14

  • Min 1- 15/12 Cal Ski
  • Min 2- 3 Power Clean & Jerks @ 75% of Last Weeks Heavy Triple Power Clean.
C.

For Time:

  • 5 Rounds DB DT (2 x 22.5kg/15kg)
  • 3 Rope Climbs
  • 3 Rounds DB DT (2 x 22.5kg/15kg)
  • 4 Rope Climbs
  • 1 Round DB DT (2 x 22.5kg/15kg)
  • 5 Rope Climbs
 

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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