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3rd June 2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats 

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch 
  • 5 x Snatch Grip Behind the Neck Push Press 
  • 5 x Snatch Balance 
  • 5 x Hang Power Snatch
A.

Snatch Balance 

  • EMOM 10
  • At last weeks max weight 
B.

Snatch + 2 OH Squat

  • 6 x 1 - Build to heavy single for this complex. 
  • Pause for 2s in the catch on each rep, also pause at the bottom of each OH squat. 
C.

12 min AMRAP:

  • 400m Row
  • 12 C2B 
  • 8 KB Deadlifts (2 x 32/ 2 x 24kg) 
D.

4 Sets:

  • 30s Gymnastic Swimming (Front Crawl)
  • 30s Banded Face Pulls
  • 50m Overhead KB Carry 
    • Rest 90s Between Sets

Choose a load that will challenge you, but also allow you to complete all exercises and reps with good technique. The aim here is to build strength and stability around the scapula, not put yourself in a hole. 

 

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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