5x Headstand Hold
5×5 Pull Ups @5KG
3×4 Snatch First Pull @60KG
3×8 Chuan Fu Snatch Grip Row @60KG
3×12 DB Row @50lbs
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Category Archives: Technique Work
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10mins Handstand Work
Back Squat 3×8 @55,60,63
Back Squat 3×5 @65
Peterson Step Ups 3×10 @33
12 Rounds
15 Secs Sprint
30 Secs Rest
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Snatch Practice W Empty Bar
Deadlift 3×5 @ 90KG
Deadlift 3×3 @ 95,100,105(2)
5 Rounds As far as possible Farmers Carry 28KG
Handstand Progression 10mins
3 Rounds
15 Crunches
15 Side Crunches (15L, 15 R)
15 Reverse Crunch
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High Pull + Snatch @ 40KG.
Working on lengthening the extension
Front Squat 3×5 @ 50,52,53
*1st time in many months. Rack positiong feels weird
50 Crunches
100 Oblique Crunches (50 L, 50 R)
50 Reverse Crunches
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Snatch 5s at 40KG. 1st set 4, 2nd set 0, 3rd set 1. I’ll stick to triples. 5s are too much cardio.
Snatch Balance Triples. Worked up to 50KG. Got 55KG Singles twice.
Snatch First Pull 3×3 @ 65KG
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Snatch Trips. Worked up to 43KG. Got 45KG Single
200m Farmers Carry @32KG
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Snatch. Worked Up to 44KG. Post Injury PR. Working on getting straighter bar path.
Snatch Balance. Worked up to 60KG. 90% of Pre Injury Weight.
Back Squat 7×3 @60,65,69,72,75,77,79
*5 Pull Ups After Each Set
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Hang Snatch Trips, Worked Up to 43KG. Happy I hit 43! Long ways to go, but slowly climbing back.
Snatch First Pulls 5×3 @ 60KG
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Hip Extension Snatch + 2 Snatch @40KG. Missed 43KG
3×3 Snatch First Pulls @60,65,68 (Crap form at 65 last rep, and 68s)
5 Rounds:
6 Pull Ups
12 Lat Rows @35lbs
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Snatch Technique. Working on the explosive 2nd pull, wait, then drop.
Back Squat Singles Worked up to 85
Plate Pinch Carry up to 15KG
Uneven Farmers Carry @24 & 28KG
30 Reps of: Tire Flips + Jump Throughs