Tuesday 17th October

October 16th 2017 BY James Tait NO COMMENTS

A) Deadlifts 4×3 (85 – 95%) Rest 60sec Strict Press 4×3   Deadlifts overhand grip only and lower weight, reset and pull.   B) Try and Keep moving on this 10min window   60sec Reverse Goblet Lunges 24/16 16/12 12/8   30sec Hollow   30sec OH Active Squat hold 20/15 PVC Band   https://www.youtube.com/watch?v=T6JCodJhUog  

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Monday 16th October

October 15th 2017 BY James Tait NO COMMENTS

A) 12min Emom circuit with these 3 exercises   8 Pistol Squats Each,   Elevated Pistols SL Squat to Box Reverse Lunges   6 C2B 6 Chin Ups Assisted/ Feet on Box   12 Plate Sit Ups 20 15 10 https://www.youtube.com/watch?v=rBLLfvmNIIs   – Sit right up into Plate, – Arms locked out at elbow testing shoulder […]

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Saturday 14th October

October 13th 2017 BY James Tait NO COMMENTS

A) 4 sets Hand Stand push Ups   2-5 strict HSPU 5-8 pike press feet n box 5 – 8 Press Ups SS   8 Lateral Goblet Lunges (4ES) B) For time   12 – 10 – 8 – 6 – 4 – 2   Burpees   Pull Ups/ Jumping   Box Jumps   T2B/ […]

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Sunday 14th October

October 13th 2017 BY James Tait NO COMMENTS

A) 5×3 Hang Power Snatch,   “I’ve accidently run to windsor” B) 1 mile run   40 Goblet Squats 32/24 24/16 16/12   1 mile run   40 American Swings  

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Friday 13th October

October 12th 2017 BY James Tait NO COMMENTS

A) 5 sets each side of 1 TGU into 3 Windmills, https://www.youtube.com/watch?v=6651sjanpxI&t=133s B) For Time but with a 15 min cut off   15 Hang Power cleans 40/30 30/20 20/15 30 Wall Balls 15 Push Jerks 30 Wall Balls 15 Hang Cleans 30 Wall Balls 15 Push Jerks 30 Wall Balls 15 Hang Cleans Start […]

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Thursday 12th October

October 11th 2017 BY James Tait NO COMMENTS

A) Deadlifts 4×4 (80 – 90%) Rest 60sec Strict Press 4×3 Rest 90 sec   Deadlifts overhand grip only and lower weight, reset and pull.   B) 10min window try and keep moving, 30sec HS hold Freestanding (allow drop down) Kick up to wall Wall walk up Plank 30sec Jumping lunges Body weight lunges 30sec […]

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Wednesday 11th October

October 10th 2017 BY James Tait NO COMMENTS

A) 4 x 6 Bent over supinated rows,   Use bar for rollouts SS   Rollouts 4X4   B) Ergs   16min of 30sec on 30sec off,   Row cals   Burpees   Ski Erg cals   Air Squats   Score = total reps and cals   Rotate after each exercise  

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Tuesday 10th October

October 9th 2017 BY James Tait NO COMMENTS

A) 1 Power Snatch, 1 Hang Power Snatch, 1 Snatch Balance   Build Weight across 6 sets   Or try this simpler complex x 2 Hang Power Snatch, x 2 OH Squats   B) 10min AMRAP:   5 KB Clean and push press off each side, ideally swing into catch and push press but pull […]

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Monday 9th October

October 8th 2017 BY James Tait NO COMMENTS

A) Front Squat 4×8 (60 – 70%) Rest 90 sec Sumo Deadlift 4×4 Rest 120 sec   B) 2 Rounds For time:   20 T2B 15 burpee box Jumps 40 Air Squats  

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Sunday 8th October

October 7th 2017 BY James Tait NO COMMENTS

A) 5 Rounds:   Either Freestanding or Kick Up and Accumulate 30sec in a hand stand hold, Wall Walk in Pike off Box   SS   Lunge Walk with dumbbells to sides out and back across width of gym.   One person on Dumbbells the other on Hand Stand Progression   B) 4 Rounds of […]

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