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8th July 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.

Overhead Squat/Snatch

  • Every 90s For 12 Mins
    • 2 OH Squats @ 72.5% Last Heavy

 

  • Every 90s For 12 Mins
    • 3 Power Snatch @ 62.5% Last Heavy Snatch
B.
  • 4 Sets:
    • 20 DB Cleans (2 x 22.5kg/15kg)
    • 20 DB Thrusters (2 x 22.5kg/15kg)
    • 20 Burpees Over DBs
    • Rest 3 Mins
C.
  • EMOM 10:
    • 4-6 C2B Pull-Ups
    • Aim To Improve On Last Weeks Quality OR Increase Reps By 1 Rep
D.

Conditioning

  • For Time:
    • 100 Wall Balls
    • Every Min On Min, Starting At 0, Perform 5/3 Cal Bike

 

Latest workouts

- 19/07/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 Walking Lunges
A.

Deadlifts

  • Build To A Heavy Single In 10 Mins
    • Every 90s For 12 Mins Perform
Read more

- 18/07/2019

WARM UP.
  • 3 Rounds:
  • 250m Row
  • 10 Air Squats
  • 2 Wall Walks
  • 10 KB RDL
  • 5 Walkouts
A.
  • For Time:
  • 1000m Row
  • 20 Wall Balls
  • 10 HSPU
  • 2500m Bike
  • 20 R.KB Swings @ 16kg
  • 10 Press Ups
  • 800m Row
  • 20 Wall Balls
Read more

- 17/07/2019

WARM UP

2 Sets:

  • 300m Row
  • 30s Passive Hang
  • 12 Ring Rows
  • 6 Wall Walks
  • 12 Press Ups
  • 30s Active Hang
  • 300m Row

A.

5 Sets

  • In 3 Mins:
  • 500m Row
  • Max Strict HSPU
  • Rest 2 Mins
B.

For Time:

  • 30 Cal Bike
  • 30 Pu
Read more

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