4 x Clean Pulls
AHAP
*Use heaviest successful load in complex as start load
See Format Below :
Every 3.30 x 5 sets
Bench into Pulll Ups
OPTIONS :
– If Unable to achieve at least 5 reps bench per round @ BW , work at 80 % of BW
– If Unable to achieve atleast 3 Strict Pull ups per round : 5 x Pause Banded ( If competent ) or 10 x Ring Rows
20 seconds work
10 seconds rest
*Use TABATA monitor setting on bike
We getting outside with this BANGA
Run 400m
20m Deadball Carry 55/35kg
Round for Round with Buddy
RX PLUS : 65/45kg Ball
OPTIONS: Reduce Ball load if needed
In Pairs : 3-4 Rounds Each round for Round
5 x Hanging Knee Tucks
20 Second x Hollow Hold
30 Second x Weighted Plank Hold
ROUND 4 ROUND
As I mentioned last time, when testing in this format we want to focus on the "minimum effective dose" if you like. If you head into this particular workout trying to squeeze in as many efforts on each movement as possible it will have a direct negative effect on your capacity to "go big"
– Minimal efforts
– Maximal Rest
– All the gains
ENJOY!
In Teams of 3:
Time to test your mental and physical fortitude.
Emom for as long as possible.
Min 1 – Partner 1
Min 2 – Partner 2
Min 3 – Partner 3
10/6 cals
Min 4 – P1
Min 5 – P2
Min 6 – P3
12/8 cals
Keep increasing by 2 cals until you cannot complete alotted cals in minute.
Rx plus
Starting cals – 12/8 cals
(choose wisely, you pick your cals you pick your fate.)
In teams of 2 for time / 27 Minute cap
1km row ( 85/65 cal Ass bike )
800m run
100 lunges
80 squats
60 burpees
40 synchro sit ups – feet linked / clap at top yeah yeah
20 pull ups / Ring Rows
800m run
1km row ( 85/65 cal Ass bike )
*Meters / Reps do NOT have to be shared evenly.
*Hold the standard, this is to be repeated so shave reps to your own demise, priorities ROM
*Any reps left remaining, add on in seconds ( 100m = 1 second on row / run )
EXAMPLE:
If you finish everything bar 400m of final row , your score would be : 27.04
*FFS crew have priority to rowing machines
3 x Weighted Pull ups building to max – Any grip
OPTIONS :
3 – 5 Reps @ body weight each round
3 – 5 Reps with Bands – adding pauses at top and bottom
8 x Hang Power Cleans 52.5/35kg
10 x Bar Facing Burpees
12 x Box jumps 24/20" – Step Down
REST 60 Seconds
RX PLUS : 60/40kg, 30/24′ Box
OPTIONS:
Reduce BB Load
Box : Step Ups
Set 1 : 8 @ 50%
Set 2: 6 @ 60 %
Set 3 : 4 Reps @ 70 %
Set 4 / 5 / 6 : Add load as pleased building to new 3RM
After each set – spin a yarn with your squatting buddies
3 x 12 – Rest 2 Minutes
Tempo : 2-1-1-1
Keep it light and focus on the tension
Shoulder focus mobility flow
wall ball pressing complex
Banded glute walks
20 double unders
10 kb swings
20 double unders
10 alternating lunges
20 double unders
10 hanging knee raises
– rest 60 sec –
Options
Double unders – 30 x singles
Hanging knee raises – abmat situps
KB swings – Russian swings, weight to be determined with coach
B) E2MOM x 3 Sets: For Quality , speed , skill transfer
5 x Muscle Snatch
Plus
5 x Snatch Drops
First set – empty bar, 2nd / 3rd set max load 30/20kg
1 x Snatch
Plus
2 x Hang Snatch
**Option : Power Snatch
REST 90 Seconds- 2 Minutes between efforts ( No more then 7 sets )
3 x Front squats
Set 1 @ 50 % of 1RM, build to 3RM
THE CHAMBER JOURNAL
B) Specific Warm up : E90’s x 3 Sets
5 x Muscle Cleans + 5 x Strict Press – Empty Bar