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  • James Tait

    Wednesday 30th May

    A) 5×2 Hang Snatch, pause 3s at the knee each time Power snatch if mob restricts, sets of 4-5 for those newer to the lift   B) Work In pairs,   15min YG/IG AMRAP   5 Back Squats from the rack 10 Burpees   Complete full rounds,   Pick your […]

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    Tuesday 29th May

    A) 10 min to build to 1RM pull up Those still working on pull-ups can try for their first one today or do 4 x 3 assisted reps or -ves   B) 3 sets of max effort strict press @ 50% BW. Try and beat your score from 2 weeks […]

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    Monday 28th May

    A) 5 sets build to max weight:   2 Hang Power Cleans 4 Push press 8 Front rack lunge   B) In Pairs   12min AMRAP   21 Wall Ball Shots 15 Muscle Snatch 30/20 20/15 15/10 (Do GTOH if form is poor) 9 Burpees   Alternate each exercise,  

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    Sunday 27th May

    Work on these 6min Stations in 3’s A) 2 x Prowler Push down drag back @ roughly BW, then 5 burpees. Rotate around in your 3 B) Heavy sand bag Carry around Gym. Two bags moving, at once C) Rope Climb   X1 Legless X2 with feet X3 laying start, […]

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    Saturday 26th May

    Murph.   Run 1mile / 800m / 600m   100 / 80 / 60 Pull Ups / Jumping pull-ups / ring rows 200 / 150 / 100 Push Ups / Kneeling / elevated chest to box 300 / 200 / 100 Air Squats   Run 1mile / 800m / 600m […]

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    Friday 25th May

    A) 12 min to find a 1rm Push Press or 3 depending on training history,   Stress the 3  is not a regression, just more appropriate for newer members   Then, still working out of the rack – Drop to 90% of 1 or 3rm   Do 1 push press […]

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    Thursday 24th May

    A) 15 min to find a 1rm Power Clean. If new to the lift do 6 x 3 on ascending weight   B) In pairs E2MOM, 5 sets 3 position power clean @ 80% ish of max clean or same weight as top set of 3   C) 3 Rounds: […]

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    Wednesday 23rd May

    A) 3 sets   6 ring dips Ring (add load if possible) Stable Tip Toe   SS   4 chin ups Weighted BW/ Spotted -ve Tip Toe   B) Working in pairs on an erg   3x8min AMRAPs, 2 min transitions   12/10 10/8 8/6 cals on A.Bike and 8 […]

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    Tuesday 22nd May

    A) Back Squat 1 or 3/5rm depending on training history,   Stress the 3 or 5 is not a regression, just more appropriate for newer members   B) 15min AMRAP   15 Wall Ball Shots 10 Box Jumps 10 Goblet Step Ups (5ES) 32/24 24/16 16/12

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