Close
  • Recent Posts

  • Recent Comments

  • Archives

  • Categories

  • Meta

  • Monthly Archives: January 2017

    Wednesday 1st February

    Strength (20 minutes): Snatch E2MOM for 16 minutes @75% 1RM Build weight across sets maintaining perfect form Snatch x 1 1 1 – higher reps, power if necessary     Conditioning (10 mins): 10 alternating rounds for time, in pairs – 15 Wall Balls 3 x Snatch 60/40 50/35 40-30/30-25

    Read More

    Tuesday 31st January

    Strength (15 mins): 4 sets Seated strict press x 8 – Take bar in front rack position, sit on box/bench and perform strict press Standing Strict press x 8 DB strict press x 8 Conditioning (20 mins): AMRAP 3 – 5 x Burpees 10 x KB Single arm swings 24/16 […]

    Read More

    Monday 30th January

    Strength (25 minutes): 4 sets Double KB Front Squat x 8 reps *60 seconds rest Nordic HAM curls x 5 reps Conditioning (20 minutes): AMRAP 12 8 x KB Thruster (Right arm) 24/16 16/12 12/8 8 x C2B Pull up RR 8 x KB Thruster (Left arm) 24/16 16/12 12/8 […]

    Read More

    Sunday 29th January

    Strength (20 minutes): YG/IG: 5 – 1 x TNG SNATCH *cycling barbell, take time, perfect form *regress to power snatch + OH squat *10 – 2 Russian Swing and Goblet Squats 2. YG/IG: 5 – 1 x TNG POWER SNATCH 60/40 40/30 30/25 3. YG/IG 10- 2 Bar Jumping Burpees […]

    Read More

    Saturday 28th January

    Strength (20 mins): 5 sets Single leg KB Deadlift x 8 each leg     Conditioning (30 minutes): In teams of 2 AMRAP 7 10 x Double KB thrusters 24/16 16/12 12/8 200m Ski Erg *Rest 3 mins AMRAP 7 10 DB Snatch 25/20 20/15 15/10-7.5 200m row *Rest 3 […]

    Read More

    Friday 27th January

    Strength (15 mins): Pistol progressions – Pistols 10   10 10 10 10   Conditioning (25 mins): AMRAP 12 (in pairs) 100 x Dubz 100 x KB Swings (Russian) 32/24 24/16 16/12 100 x Air Squats Couch Stretch cool down

    Read More

    Thursday 26th January

    Strength/Skill (20 minutes): EMOM 20 Odd – 3 x Power Clean + 3 x Front Squat + 3 x STO (Pick a weight that allows perfect technique and maintain over the course of EMOM) Even – 12 cal row/12 cal ski/ 15 cal AB *Rotate between monostructural movements e.g. row […]

    Read More

    Monday 23rd January

    Strength (10 minutes): 5 sets – Snatch Grip straight leg deadlift x 6-8 Snatch Grip deadlifts Wide Grip RDL *Aim to tech athletes how to hinge correctly however keep an eye on as will be hard for many with limited mobility. Keep quite light and manageable     Conditioning (20 […]

    Read More