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11th March 2019

Warm UP

2 sets of:

  • 400m Run
  • 20 Duck Walk
  • 400m Ski
  • 20 Overhead Empty Barbell Duck Walk

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 3 Mins For 15 Mins
    • 2 Snatch Grip Deadlifts
    • 2 Hang Snatch
    • 2 Low Hang Snatch (Pause At The Bottom For 2s of The Last Rep of Each Set)
    • 1 Snatch (Pause At The Bottom For 2s of Each Rep)
    • Set 1-3 @ 65%. Set 4-5 @ 70-75%
B.

Back Squat

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

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

C.

3 Sets:

  • 30 Cal Row
  • 15 Burpees Over Rower
  • 20 Cal Row
  • 10 Burpees Over Rower
  • Rest 3 Mins

The aim is to make each set within 20s of each other. Avoid going out too hot and having to slow down significantly. Be consistent, learn to pace yourself whilst still pushing hard. 

D.

3 Sets:

  • 30s Prone GHD Hold
  • 30m Overhead KB Walk (As Heavy As Form Allows)
  • 30s Hollow Hold
  • 60m KB Farmers Walk (Same KBs As OH Walk)

 

Latest workouts

- 20/09/2019

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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- 19/09/2019

ACTIVE RECOVERY DAY

60 Cal Assualt Bike

60 Cal Row

400m Run

40 Cal Assualt Bike

40 Cal Row

800m Run

20 Cal Assualt Bike

20 Cal Row

1200m Run

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- 18/09/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
  • Min 4- 40s Assault Bike
A.

4 Sets:

  • Bench Press
  • Max Ring Suppor
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