Thursday 9.12.19



A. Work to heavy Turkish Get Up 

(must be able to complete on both sides to count) 

10 mins


B. 5 Sets AFAP 

15/10 Cal Bike 

10 Power Cleans 135/95

10/7 Cal Bike

5 Power Snatches 

Rest 2min between sets 

C. Accessory 


A. Heavy Glute Bridges 5 x 10

  • Superset with 20 each side bodyweight single leg glute bridges 

B. Cossack Lunge 3 x 10 (each side) 

  • Super set with Banded Lateral Leg Raises 3 x 20 Each side


C. Eazy Bar Curl 4 x 10 (increase weight each set) 

D. 21’s Preacher Curl 3sets 


E. Supine Tricep Ext (skull Crushers)  3 x 10 (increase weight each set) 

F. Dips  3 x 10 

  • Superset with Banded Tricep Push Downs