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28th April 2019

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.

OH Squat

  • Build to a heavy 5 
B.

In 10 mins Build to a Heavy Double TnG Power Snatch

  • Then; every 2 mins for 2 mins; 2 TnG Power Snatch at 90% of above.
C.

8 Min EMOM

  • 1) 40% of Max Ring MU from test on 15/4/19
  • 2) 15/12 Cal Row 
D.

8 min EMOM

  • 1) 40% TTB from test on 15/4/19
  • 2) 20/15 Cal Bike 

 

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. 

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