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6th August 2019

WARM UP

Snatch Warm Up:

3 Sets:

  • 6 Snatch Grip Deadlifts
  • 6 Muscle Snatch
  • 6 Behind The Neck Push Press
  • 6 OH Squats
  • 6 Snatch Balance
  • 6 Hang Power Snatch
A.

Every 2 mins For 12 Mins:

  • 1 Hang Power Snatch @ 72.5% 
  • 1 Hang Snatch With 3s Pause in Catch
  • 1 Snatch With 3s Pause in Catch
B.

Snatch Grip Deadlifts

  • 5 x 5 @ 120% Snatch
    • Pause For 2s At The Knee Before Standing Up
    • Rest 2 Mins 
C.

5 Rounds For Time:

  • 10 TTB
  • 25 Air Squats 
  • Snatch
    • R1- 10 @ 40kg/30kg
    • R2- 8 @ 50kg/35kg
    • R3- 6 @ 60kg/40kg
    • R4- 4 @ 70kg/50kg
    • R5- 2 @ 80kg/60kg
  • Rest 60s

 

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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