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22nd April 2019

DE-LOAD DAY 1
Warm UP

2 sets of:

  • 3 Wall Walks
  • 30m Overhead KB Carry (Light)
  • 8 KB Goblet Squats (3201)

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.

5 Sets:

  • 3 Position Power Snatch (Stay Light. ~ 70%)
    • Above Knee
    • Below Knee
    • Floor
  • Rest As Needed Between Sets
B.

Back Squat

  • 5 x 3 (42X1)
    • Make Only The Last Set Tough)
  • Rest As Needed Between Sets
C.

4 Min Ladder

  • 1 BMU
  • 2 Burpee Box Jump Overs
  • 2 BMU
  • 4 Burpee Box Jump Overs
D.

AMRAP 7

  • 4 RMU
  • 8 Front Squats (70kg/50kg)

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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