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30th September 2019

Warm UP

3 sets of:

  • 12 Cal Ski
  • 12 Cossack Squats 
  • 10m OH Duck Walk (Use Empty Bar In Snatch Grip

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 Balance 
A.

In 10 Mins, Build To A Heavy Double Snatch Balance 

B.

Every 2 Mins For 12 Mins: 

  • 1 Snatch
  • 1 Hang Snatch
  • 2 Overhead Squats 

(Set 1-3 @ 60% of Last Weeks Heavy. Set 4-6 @ 70% of Last Weeks Heavy)

C.

4 Sets: 

  • 5 Back Squats @ 85% of Last Weeks Heavy
  • 16 DB Front Foot Elevated Reverse Lunges (Front Foot On A 20kg Plate, 8 Per Leg)
  • Rest 2 Mins
D.

For Time:

15 - 12 - 9 - 6

  • Hang Snatch (50kg/35kg)
  • Bar Muscle Ups 

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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