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27th April 2019

Warm up

5 rounds for quality 

10 PVC Passovers 
30-45 second dead hang 
10 Band pull aparts 
30 second active hollow hold

A.

AMRAP 4 

  • 40 Double-Unders (or 100 singles) 
  • 10 HSPU

Rest 90s

x 4

B.

5 sets in 6 mins: complete the following;

Snatch

OH Squat

400m Run 

Max Pull Ups 

Rest 2mins

Snatch/OH Squat Rep Scheme and weight: 

Set 1: 10 reps @ 60/40kg
Set 2: 8 reps @ 65/45kg
Set 3: 6 reps @ 70/50kg
Set 4: 4 reps @ 75/55kg
Set 5: 2 reps @ 80/60kg 

Scale snatch weight as appropriate. (As a guide, set 1 should be roughly 60% of 1RM)

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
Read more

- 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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