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26th August 2019

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

  • 5 Muscle Snatch
  • 5 Behind Neck Push Press
  • 5 OH Squats
  • 5 Snatch Balance
  • 5 Low Hang Snatch
    • * to be completed with an empty bar
A.

Snatch +  OH Squats 

  • 1 + 2 @ 60% 1RM Snatch

Hang Snatch 

  • Every 90s For 12 Mins Perform 2 Hang Snatch @ 70% 1RM Snatch
B.

Work for 3 mins, rest for 2mins For 20 Mins: (4 rounds) 

  • 200m Row into max back squats at 50% of 1RM
C.

Conditioning - for time:

Running

  • 400m Run + 10 HSPU, then rest 1 min
  • 300m Run + 10 HSPU, then rest 1 min
  • 200m Run + 10 HSPU, then rest 1 min
  • 100m Run + 10 HSPU

 

 

 

Latest workouts

- 12/11/2019

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 21

  • 1) 3 heavy single power cleans + 2 Front Squats
  • 2) 20/15
Read more

- 11/11/2019

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

- 09/11/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

8 min AMRAP

  • 8 Ring MU
  • 8 HSPU
  • 8 Box Jumps
B.

8 min AMRAP

  • 10 Russian Swings
Read more

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