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6th August 2019

WARM UP

Snatch Warm Up:

3 Sets:

  • 6 Snatch Grip Deadlifts
  • 6 Muscle Snatch
  • 6 Behind The Neck Push Press
  • 6 OH Squats
  • 6 Snatch Balance
  • 6 Hang Power Snatch
A.

Every 2 mins For 12 Mins:

  • 1 Hang Power Snatch @ 72.5% 
  • 1 Hang Snatch With 3s Pause in Catch
  • 1 Snatch With 3s Pause in Catch
B.

Snatch Grip Deadlifts

  • 5 x 5 @ 120% Snatch
    • Pause For 2s At The Knee Before Standing Up
    • Rest 2 Mins 
C.

5 Rounds For Time:

  • 10 TTB
  • 25 Air Squats 
  • Snatch
    • R1- 10 @ 40kg/30kg
    • R2- 8 @ 50kg/35kg
    • R3- 6 @ 60kg/40kg
    • R4- 4 @ 70kg/50kg
    • R5- 2 @ 80kg/60kg
  • Rest 60s

 

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
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- 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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