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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

- 19/06/2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Passive Hang
  • 30s Empty Bar OH Squat
  • 200m Run

A.

For Time:

  • 2 Front Squats @ 100kg/70kg
  • 200m Run
  • 4 Front Squats @
Read more

- 18/06/2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Band Pull Aparts
  • 20s Passive Hang
A.

In 60s:

  • 2 Cleans @ 80%
  • Max Bar Facing Burpees
    • Rest 60s
    • x 6 (12 Mins)
B.

5 Rounds:

  • 5 Strict Pull-Ups
  • 10 D
Read more

- 17/06/2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats

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
Read more

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