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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

- 24/06/2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Snatch Balance
Read more

- 22/06/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
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- 21/06/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

EMOM 12:

  • Min 1- 10 Deadlifts @ 100kg/70kg
  • Min 2- 10 Bar Facing Burpees
B.

For

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