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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

- 22/10/2019

WARM UP

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
  • 5 Jerks
A.

Dead Stop Front Squat

  • 5 x 6 at last weeks max weight
  • Bar must 'rest'
Read more

- 21/10/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squat
  • 5 x Snatch Bal
Read more

- 19/10/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

For time:

  • 10 cal Assault Bike
  • 10 TTB
  • 20 cal Assault Bike
  • 20 TTB
  • 30 cal Assa
Read more

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