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17th 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 + 1 OH Squat At Same Weight As Last Week
B.

Every 4 Mins For 20 Mins

  • 15 TTB
  • 30 Air Squats
  • Snatch (Full Rep. No Power Snatch)
    • Snatch Rep & Weight
      • 10 @ 65%
      • 8 @ 70%
      • 6 @ 75%
      • 4 @ 80%
      • 2 @ 85%
C.

AMRAP 12

  • Strict Nate
    • 2 Strict Muscle Ups
    • 4 Strict HSPU
    • 8 KB Swings @ 24kg/16
D.

Conditioning

  • Every 90s For 9 Mins:
    • 20/15 Cal Row

 

Latest workouts

- 21/11/2019

WARM UP.

3 rounds

  • 10m walking lunge
  • 10 jump squats
  • 10 NPU Burpees
A.

16 min AMRAP

  • 50m Bodyweight Prowler Push
  • 50m Bodyweight Prowler Pull
  • 20 Burpees
B.

14 min AMRAP

  • 2 Rope Climbs
  • 14 OH Squat
Read more

- 20/11/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Assault Bike
A.

Deadlift:

  • 4 x 7 at last weeks max weight
  • 30 sec hollow rocks after each set
  • Rest as needed
B.
Read more

- 19/11/2019

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.

E3MOM for 18

  • 1) 4 Front Squats + 1 Split Jerk
  • 2) 20/15 Cal Assault Bi
Read more

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