01/02/16

Four Sets of: Back Squat; 10 reps Supinated Standing DB Press @ 3010; 8-10 reps Standing Supinated Alt.Arm Bicep Curl; 10 reps – HEAVY! *rest 30-60 sec max between movements 3 Rounds of: 30 sec work/rest for max reps of each movement – Touch and Go Power Cleans @ 60/40 – Hand Release Pushups –…

22/01/16

Shoulder, Quad, Hip focus in the warm up A.60 sec running timer 40/30kg 1 thruster. 1 FS. 1 Burpee 1 thruster. 1 FS. 2 Burpee 1 thruster. 2 FS. 2 Burpee 2 thruster. 2 FS. 2 Burpee 2 thruster. 3 FS. 3 Burpee 3 thruster. 3 FS. 3 Burpee 3 thruster. 3 FS. 4 Burpee…

20/01/16

A. BB strict press 6-12 reps x 3 sets *focus on strength here, should fail on last set on concentric phase of the press. B. 1 HH Power snatch + 1 Squat snatch *with a pause at below the knees x 3 sets C. Weighted chin up / chin up progressions; 4-8 reps x 5…