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25th 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 14 Mins 
    • 1 Snatch Grip Deadlift
    • 1 Power Snatch
    • 2 Hang Snatch
      Aim for the same weight as last week. 
B.

Back Squat

  • 1 x 10 @ 70% 1RM
  • 1 x 8 @ 75% 1RM
  • 2 x 4 @ 85% 1RM

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

C.

Every 5 mins for 25 mins 

  • 400m Run
  • 15 Snatches (50/30kg)
  • 10 Burpee Box Jumps 
  • 5 Ring MU 

Scale run movements and weight as needed. 

 

Latest workouts

- 24/06/2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Snatch Balance
Read more

- 22/06/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
Read more

- 21/06/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

EMOM 12:

  • Min 1- 10 Deadlifts @ 100kg/70kg
  • Min 2- 10 Bar Facing Burpees
B.

For

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