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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

- 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

Read more

- 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. 

Read more

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