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10th 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 

  • Every 90s For 12 Min
  • 2 Snatch Balance At Same Weight As Last Week
B.

Snatch Complex (For Quality)

  • 1 Snatch/10 OH Squats
  • 2 Snatch/9 OH Squats
  • 3 Snatch/8 OH Squats
  • 4 Snatch/7 OH Squats
  • 5 Snatch/6 OH Squats
  • 6 Snatch/5 OH Squats
  • 7 Snatch/4 OH Squats
  • 8 Snatch/3 OH Squats
  • 9 Snatch/2 OH Squats
  • 10 Snatch/1 OH Squat
    • To Be Completed @ 60% 1RM Snatch 
C.

EMOM 10:

  • 3 Bar Muscle Ups + 8 KB Swings (24/16kg)
D.

For Time:

  • 10-20-30-40
    • Cal Assault Bike
    • Wall Balls

 

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
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- 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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