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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

- 11/01/2020

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

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- 10/01/2020

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

  • 5 Behind The Neck Strict Press
  • 5 Behind The Neck Push Press
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
  • 20s Static Hold At Th
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- 09/01/2020

ACTIVE RECOVERY DAY

40 min steady pace Assault Bike keeping 60/55 rpm throughout 

Alternatively, a 40 min steady pace walk/jog. 

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