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16th February 2019

Warm up

5 rounds for quality 

10 PVC Passovers 
30-45 second dead hang 
10 Alt V Ups 
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest 2 mins 
7 min EMOM at 50% of above

B.

5 sets in 6 mins: complete the following;

Snatch

OH Squat

400m Run 

Max Pull Ups 

Rest 2mins

Snatch/OH Squat Rep Scheme and weight: 

Set 1: 10 reps @ 60/40kg
Set 2: 8 reps @ 65/45kg
Set 3: 6 reps @ 70/50kg
Set 4: 4 reps @ 75/55kg
Set 5: 2 reps @ 80/60kg 

Scale snatch weight as appropriate. (As a guide, set 1 should be roughly 60% of 1RM)

 

 

Latest workouts

- 08/02/2020

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

Read more

- 07/02/2020

WARM UP

3 min light Assault Bike

3 Sets

  • 10 Walkouts
  • 10 KB Deadlifts
  • 10 Tempo Prone GHD's (3131)
A.

Deadlift

  • 4 x 5
  • 1 x 5+
  • At max weight from last week
  • Rest as needed between sets
  • Focus on great
Read more

- 06/02/2020

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

  • 40 Cal Assault Bike
  • 40 Air Squats
  • 30 Cal Row
  • 30 Press Ups
  • 20 Cal Ski
  • 20 KB Swings
  • 10 Burpees
  • 10 Pull-ups
Read more

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