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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

- 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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