Back Squat 4-4-4-4-4
- Increase from last week
- Same weight across all sets
3 Rounds for max reps
- 30 Secs on each
- 32/24kg Throughout
Russian Kb swings
Rest
Left side push press
Rest
Russian kb Swings
Rest
Right side Press
Rest
Tag Archives: push press
Tuesday 19th May
Reminder that Quwwa barbell will run at 8 am tomorrow morning
Crossfit
Push press 5 sets of 8 reps – after warm up build to max in 5 sets
4 sets of 750 m row @ 80-85% rest 90 secs between sets- aim is to achieve the same or better per set
Quwwa Barbell
Clean drills 1×3
clean from hips 6×2
Push press 5 x 10 reps
Front squat 5 x 5 reps 50-60% 1rm – speed work
4 rounds
Barbell bent over row x 20
Barbell Squat jumps x15 
Tuesday 28th April
Movement prep
2 mins passive hanging
Barbell smash – tricep
Banded ankle mobs
Activation
Banded straight arm pull down for lat activation.
Ghd glute ham raises for….well as it says glute ham activation 😉
Warm up
Clean and jerk drills
Workout
Clean and Jerk
15 mins to est a 1rm squat clean and split jerk
in pairs complete as many rounds as possible in 10 mins – alternating each exercise
10 push press 50/30kg
10 box jump 24/20
10 kettlebell swing 32/24kg
