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4th March 2019

Warm UP

3 sets of:

  • 2 Wall Walks (5s hold when in a handstand position on each rep)
  • 20s Passive Hang
  • 30m Overhead KB Walk (2 x 12/8kg)
  • 15 Air Squats

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 Snatch Grip Lift Off (Lift to the knee, pause for 2s, lower back to the floor)
    • 1 Low Hang Snatch (Lift to the hip, back to 2 inches off the floor and complete full snatch)
    • 1 Hang Snatch
      Set 1-3 @ 70%. Set 4-6 @ 75%
B.

Back Squat

  • 1 x 12 @ 70% 1RM
  • 1 x 10 @ 75% 1RM
  • 3 x 2 (pause for 2s at the bottom of each rep) @ 85% 1RM

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

C.

AMRAP 20

  • 12 DB GTOH (2 x 22.5kg/15kg)
  • 24 Box Jump Overs (24/20)
  • 12 HSPU
  • 24 Cal Bike 

Pick a pace that you can hold. Aim to be consistent throughout the 20 minutes.

 

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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