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13th 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.

Snatch + OH Squat

  • 4 x 2+2 @ 50%

Snatch DL + Hang Snatch

  • EMOM 10
    • 1 + 1 @ 70%
B.

Deficit Snatch Grip Deadlifts

  • 5 x 3 @ 90% 1RM Snatch
    • Rest As Needed Between Sets
C.

For Time:

  • 200m Run
  • 21 Pull-ups
  • 12 OH Squats @ 60kg/40kg
  • 200m Run
  • 15 C2B
  • 9 OH Squats @ 60kg/40kg
  • 200m Run
  • 9 Bar Muscle Ups
  • 6 OH Squats @ 60kg/40kg

 

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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