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15th April 2019

Warm UP

3 sets of:

  • 20s SL Glute Bridge Hold (R&L)
  • 30s Handstand Hold
  • 40s Assault Bike (Build Effort On Each Round)

3 sets of (with an empty barbell):

  • 5 x Snatch High Pull 
  • 5 x Muscle Snatch 
  • 5 x Snatch Grip Behind the Neck Push Press 
  • 5 x Good Morning
  • 5 x Overhead Squat
  • 5 x Snatch Balance 
A.

EMOM 10

  • 3 Snatch Balance @ 60% of Last Weeks Single (Focus On Quality Movement)
B.

6 Sets:

  • 1 Hang Snatch
  • 1 Snatch
    • Sets 1-2 @ 70%
    • Sets 3-4 @ 75%
    • Sets 5-6 @ 80%

3 Sets:

  • 1 Snatch @ 85-90%
C.

*TEST IN PREP FOR NEW BLOCK WHICH BEGINS 29/04/19*

  • Max Ring Muscle In 60s
    • Rest 2 Mins
  • Max Strict T2B in 60s
D.

For Time:

  • 30-20-10
    • Back Squats (All To Be Completed @ 50% 1RM)
    • Assault Bike Calories

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. 

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