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14th October 2019

Warm UP

2 sets of:

  • 400m Run
  • 20 Duck Walk
  • 400m Ski
  • 20 Overhead Empty Barbell Duck Walk

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.

Snatch Pyramid (not TNG)

  • 10 x 50% - rest 1 min
  • 8 x 60% - rest 1 min
  • 6 x 70% - rest 1 min
  • 4 x 80% - rest 1 min
  • 2 x 90% - rest 1 min
  • 4 x 80% - rest 1 min
  • 6 x 70% - rest 1 min
  • 8 x 60% - rest 1 min
  • 10 x 50% 
B.

Back Squat

  • 4 x 6 with a 3 sec pause at last weeks max weight
  • Rest as required between sets (no longer than 2 mins)
C.

EMOM 15:

  • 10 Burpee to Pull Up
  • 150/100m Row Sprint
  • 15 TTB
D.

3 Sets:

  • 30s Prone GHD Hold
  • 30m Overhead KB Walk (As Heavy As Form Allows)
  • 30s Hollow Hold
  • 60m KB Farmers Walk (Same KBs As OH Walk)

 

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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