080318

Posted on August 3, 2018 by dennisoh

Hang Muscle Snatch. Work to heavy single. @47KG. Miss 50KG
Hang Muscle Snatch 5×2 @40KG
2 Snatch Pull + 1 Snatch High Pull 5×1 @65KG
5R [8 Swinging Lat Row@45lbs + 8 DB Floor Press @45lbs]
5R [8 V-Ups + 5 Jefferson Curls @15KG]

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080218

Posted on August 2, 2018 by dennisoh

Power Clean & Jerk 6 sets to 90% effort @70KG. 75KG Didnt catch it power.
Power Clean & Jerk 6×1 @60KG
Clean Pull (Mid Thigh to Mid Shin) 5×5 @65KG
Front Squat 5×5 @80% @72KG
5R [8 Hinge Rows + 8 Push Ups]

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080118

Posted on August 1, 2018 by dennisoh

1. [10 Single Leg Squats(alt) + 6 DB Romanian Deadlifts @ 45lbs] x 5R
2. [20s Handstand Hold + 5 Weighted Dislocates @ 2kg] x 5R
3. [6-8 Sidebends @ 16kg + 20s Oblique Stretch] x 4R
4. Row 1500m @ easy pace

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073118

Posted on July 31, 2018 by dennisoh

Snatch Doubles 6 sets to heavy. @58KG. Miss 60KG
Snatch 3×2 @45KG
Back Squat 5×3 @80% @80KG
5R [8 Pull Ups + 8 Dips]
5R [24 sec Hollow Hold + 24 sec Arch Hold]

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073018

Posted on July 30, 2018 by dennisoh

1. Snatch Balance 6×3 @ 70% 1RM @45KG
2. Hang Snatch, 6 sets work to 90% effort @60KG
3. Hang Snatch 5×2 @ 75-80% effort @50KG
4. [10 Ring Rows + 10 Push Ups] x 5R
5. [8 V-Tucks + 5 Jefferson Curls @ 20kg] x 4R

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072818

Posted on July 28, 2018 by dennisoh

1. Snatch, 6 sets work to 90% effort @55KG
2. Snatch 8×1 @ 70% 1RM @45KG
3. Back Squat 5×3 @ 70% 1RM @70KG
4. [8 Pull Ups + 8 Dips] x 5R
5. [24s Hollow + 24s Arch] x 3R

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072518

Posted on July 25, 2018 by dennisoh

Back Squat Triples work up to 80KG
5 Rounds Of:
5 Behind Neck Press @30KG
5 Pull Ups

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070918

Posted on July 9, 2018 by dennisoh

Snatch 5×1 @70% @45KG
Clena and Jerk 5×1 @70% @60KG
Front Squat 5×2 @70% @63KG
3R [8 Pull Ups + 8 Dips]
3R [24 sec Hollow Hold + 24 sec Arch Hold]

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070518

Posted on July 5, 2018 by dennisoh

Clean & Jerk 3×1 @ 90% @78KG
Clean & Jerk 8×1 @ 80% @70KG
Push Press 5×3 @ 80-85% @60KG
Front Squat 5×3 @ 80% @72KG
5 Rounds Of:
10 Ring Rows
24 Sec Hollow Hold
10 Push Ups
24 Sec Back Extensions

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070218

Posted on July 2, 2018 by dennisoh

1. Hang Muscle Snatch 6×3 @ 35kg
2. Snatch Balance 6×3 @ 40kg
3. Hang Snatch 6×2 @ 45kg
4. [8 Ring Rows + 8 Push Ups] x 5R
5. [24s Hollow + 24s Arch] x 3R

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