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3rd June 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 
  • 5 x Hang Power Snatch
A.

Snatch Balance 

  • EMOM 10
  • At last weeks max weight 
B.

Snatch + 2 OH Squat

  • 6 x 1 - Build to heavy single for this complex. 
  • Pause for 2s in the catch on each rep, also pause at the bottom of each OH squat. 
C.

12 min AMRAP:

  • 400m Row
  • 12 C2B 
  • 8 KB Deadlifts (2 x 32/ 2 x 24kg) 
D.

4 Sets:

  • 30s Gymnastic Swimming (Front Crawl)
  • 30s Banded Face Pulls
  • 50m Overhead KB Carry 
    • Rest 90s Between Sets

Choose a load that will challenge you, but also allow you to complete all exercises and reps with good technique. The aim here is to build strength and stability around the scapula, not put yourself in a hole. 

 

Latest workouts

- 24/06/2019

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

- 22/06/2019

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
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- 21/06/2019

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.

EMOM 12:

  • Min 1- 10 Deadlifts @ 100kg/70kg
  • Min 2- 10 Bar Facing Burpees
B.

For

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