Monday 12 October 2026
Apologies for the lack of posts the past few weeks, life has been a bit chaos.
2 rounds
-10 Kettlebell halos in each direction
-5 singke arm kb overhead squats or windmills
-10 beat swings
-30 sec ring support (full turnout if needed)
Front Squat
8-5-5-3-3-3
warm up with an empty bar set of 10 or 20
then perform a warmup set of 8 reps
Increase the weight again and start the first working set of 8 which you will record.
This first set wants to be rpe 7-8
each set should then be increased weight while avoiding failure, don't count failed sets as working sets if you do, if you fail, drop the weight and perform that set again
3RFT
500m row
12 Deadlift @ BW
9 box jumps
6 bar muscle ups
(Scale to 12 pullups +12 dips)
