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24th 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 Peak Week

  • A1) In 10 Mins Build To A Heavy Overhead Squat
  • A2) Rest 3 Mins
  • A3) In 10 Mins Build To A Heavy Snatch
B.
  • Buy In: 1000m Row
  • 21-15-9
    • Overhead Squat @ 60kg/40kg
    • Burpees Over Bar
  • Cash out: 1000m Row
C.

10-9-8-7-6-5-4-3-2-1

  • Strict HSPU
  • Complete 2 Full Rope Climb Between Each Round
D.

Conditioning

  • 12 Min Ladder
    • 10-20-30-40...
    • Cal Assault Bike
    • Double DB Snatch @ 2 x 22.5kg/15kg

 

Latest workouts

- 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

- 18/11/2019

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

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