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13th May 2019

Warm UP

2 sets of:

  • 20 Cal Ski
  • 30s Passive Hang
  • 10m Overhead Duck Walk (Barbell Overhead in Snatch Grip)

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch 
  • 5 x Snatch Grip Behind the Neck Push Press 
  • 5 x Snatch Balance 
  • 5 x Hang Power Snatch
A.

OH Squat

  • 5 x 6 at heavy 5 weight from 2 weeks ago.
B.

Snatch 

  • 5 x 2 (Not Tng) @ 70%
  • Pause for 2s just above knee & 2s in the catch on each rep.
C.

In 60s:

  • 50% of Max Ring MU From Test on 15/4/19
  • Max Burpees In Remaining Time
  • Rest 60s
  • x 4 
D.

5 Rounds For Time:

  • 20/15 Cal Bike
  • 10 OH Squats @ 60kg/40kg
  • 60% TTB From Test on 15/4/19

 

Latest workouts

- 14/12/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
Read more

- 13/12/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

Every 5 Min For 20 Mins:

  • 400m Run
  • 10 Deadlifts @ 120kg/80kg
  • 15 Bar Facing Burp
Read more

- 12/12/2019

WARM UP

EMOM 12

  • 40s Bike
  • 40s Air Squats
  • 40s Row
  • 40s Walking Lunges
A.

Every 8 Mins For 40 Mins:

  • 50/40 Cal Bike
  • 40/30 Cal Row
Read more

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