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9th December 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 

  • Every 90s For 12 Min
  • 2 Snatch Balance + 1 OH Squat @ 70%
B.

Every 4 Mins For 20 Mins

  • 15 TTB
  • 30 Air Squats
  • Snatch (Full Rep. No Power Snatch)
    • Snatch Rep & Weight
      • 10 @ 65%
      • 8 @ 70%
      • 6 @ 75%
      • 4 @ 80%
      • 2 @ 85%
C.

AMRAP 12

  • Strict Nate
    • 2 Strict Muscle Ups
    • 4 Strict HSPU
    • 8 KB Swings @ 24kg/16
D.

Conditioning

  • Every 90s For 9 Mins:
    • 20/15 Cal Row

 

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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