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18th February 2019

Warm UP

3 sets of:

  • 5 Single Arm Half Kneeling DB Press (right)
  • 5 Single Arm Half Kneeling DB Press (left)
  • 300m Row
  • 5 Box Jumps, Step Down

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull 
  • 5 x Snatch Grip Behind the Neck Push Press 
  • 5 x Overhead Squat
  • 5 x Snatch Balance 
A.

Snatch

  • Every 2 Mins For 12 Mins
    • 1 Power Snatch
    • 2 Hang Snatch
  • Set 1-3 @ 70% 1 RM Snatch
  • Set 4-6 @ 75% 1 RM Snatch
B.

Back Squat

  • 1 x 12 @ 65% 1RM
  • 1 x 10 @ 70% 1RM
  • 2 x 5 @ 80% 1RM

Rest as required between sets (no longer than 2 mins)

C.

30 min AMRAP 

  • 500m Row
  • 20 Double DB Snatch (2 x 20kg/12.5kg)
  • 20 DB Lunges (2 x 20kg/12.5kg)
  • 20 Burpees

 

Latest workouts

- 11/01/2020

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

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- 10/01/2020

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

  • 5 Behind The Neck Strict Press
  • 5 Behind The Neck Push Press
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
  • 20s Static Hold At Th
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- 09/01/2020

ACTIVE RECOVERY DAY

40 min steady pace Assault Bike keeping 60/55 rpm throughout 

Alternatively, a 40 min steady pace walk/jog. 

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