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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

- 11/01/2020

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

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- 10/01/2020

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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- 09/01/2020

ACTIVE RECOVERY DAY

40 min steady pace Assault Bike keeping 60/55 rpm throughout 

Alternatively, a 40 min steady pace walk/jog. 

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