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25th March 2019

Warm UP

2 sets of:

  • 300m Row
  • 4 Wall Walks 
  • 10 Goblet 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

  • Take 20 mins to build to a heavy single 
B.

Back Squat

  • Build to a heavy 5
  • Followed by 3 x 3 at that weight
  • Rest as needed between sets 
C.

3 x 12 (each leg)

  • Bulgarian Split Squats RPE 8
  • Rest 20 seconds between legs 
  • Rest 60 seconds between sets 
D.

4 rounds for time:

  • 10 Back Squats (50/35kg)
  • 10 Goblet Reverse Lunges (32/24kg)
  • 10 Jump Lunges
  • 1 min Wall sit

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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