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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

- 22/10/2019

WARM UP

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
  • 5 Jerks
A.

Dead Stop Front Squat

  • 5 x 6 at last weeks max weight
  • Bar must 'rest'
Read more

- 21/10/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

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 Bal
Read more

- 19/10/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

For time:

  • 10 cal Assault Bike
  • 10 TTB
  • 20 cal Assault Bike
  • 20 TTB
  • 30 cal Assa
Read more

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