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30th September 2019

Warm UP

3 sets of:

  • 12 Cal Ski
  • 12 Cossack Squats 
  • 10m OH Duck Walk (Use Empty Bar In Snatch Grip

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.

In 10 Mins, Build To A Heavy Double Snatch Balance 

B.

Every 2 Mins For 12 Mins: 

  • 1 Snatch
  • 1 Hang Snatch
  • 2 Overhead Squats 

(Set 1-3 @ 60% of Last Weeks Heavy. Set 4-6 @ 70% of Last Weeks Heavy)

C.

4 Sets: 

  • 5 Back Squats @ 85% of Last Weeks Heavy
  • 16 DB Front Foot Elevated Reverse Lunges (Front Foot On A 20kg Plate, 8 Per Leg)
  • Rest 2 Mins
D.

For Time:

15 - 12 - 9 - 6

  • Hang Snatch (50kg/35kg)
  • Bar Muscle Ups 

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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