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8th April 2019

Warm UP

3 sets of:

  • 15 Cal Row
  • 15 Prisoner Squats 
  • 10m OH Duck Walk (Use Empty Bar In Snatch Grip

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.

In 10 Mins, Build To A Heavy Snatch Balance Single

B.

For Time: 

  • (Build to working weight) 
  • 1 Snatch, 1 OH Squat
  • 1 Snatch, 2 OH Squats 
  • 1 Snatch, 3 OH Squats 
  • 1 Snatch, 4 OH Squats 
  • 1 Snatch, 5 OH Squats 
  • 1 Snatch, 6 OH Squats 
  • 1 Snatch, 7 OH Squats 
  • 1 Snatch, 8 OH Squats 
  • 1 Snatch, 9 OH Squats 
  • 1 Snatch, 10 OH Squats 

Each Set of OH Squats MUST be unbroken

Aim for 70% of 1RM

C.

4 Sets: 

  • 5 Back Squats @ Heavier thank last week
  • 20m DB Walking Lunges (22.5/15kg)
  • Rest 2 Mins
D.

12 min EMOM

  • 10 Single Arm Alt DB Snatches (30/22.5kg)
  • Max Box Jumps (go hard) 
  • Rest 

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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