SNATCH Weightlifting Hang Snatch (1×1) 0-4 mins – 3 Hang Muscle Snatch 4-8 mins – 2 Hang Snatch 8-12 mins – 1 Hang Snatch Technique over weight, control the bar up and down, dont drop the bar Metcon (AMRAP – Reps) 10 Rounds 30 seconds KB Snatch24/16KG 30 seconds rest for total reps
Author Archives: Excelsior
FUNCTIONAL STRENGTH BUILDING Gymnastics Pull-ups (Max reps) Foundational Strength Building Superset (15 mins) A) 3 x 5 Strict Pull-Ups/Chin-Ups Superset with 60: plank B) 3 x :10-20 Chin-over-Bar Hold Superset with 10-12 banded pull downs, 2 sec pause at the bottom Intermediate Skill/Strength Building Superset (15 mins) A) 3 x 3- 5 + Strict Pull-Ups/Chin-Ups/ […]
BACK SQUAT Weightlifting Back Squat (4×8) Back Squat increase to a challenging weight for unbroken reps with sound technique Metcon (Time) 5 rounds 10 Burpee Box Jump Overs 20 Wall Ball 9/7kg
WILDCARD Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 2O Burpees 20 Box Jumps 20 Push ups 20 Pull ups 20 Lunges 20 Sit ups
CONDITIONING Metcon (AMRAP – Rounds and Reps) Against a 7min clock 100 DU/ 200 SU into ladder 3 Clusters 42.5/30kg 5 Burpees 6 +10, 9 +15 etc rest 5 mins Metcon (AMRAP – Rounds and Reps) Against a 7 min clock 100 DUs/200 SUs into ladder 3 TTB 3 Power Snatch 35/25kg rest 5 mins […]
BENCH PRESS Weightlifting Bench Press ( 3 x 12) A controlled weight with unbroken reps to build upon over this programme Metcon (AMRAP – Rounds) "Every 90s x4 1st 90s: 20 KB Snatch 24/16kg 2nd 90s: 20 Deficit Push-Ups 3rd 90s: 20 Row"
SUMO DEADLIFT Weightlifting Sumo Deadlift (3×5) Sumo Deadlift 3 x 5 Metcon (AMRAP – Rounds and Reps) "10 Min AMRAP 10 Deadlifts 70/45kg 15 Air Squats 20 Lateral Bar Hops"
SNATCH Weightlifting Snatch (5×3) Snatch 5 x 3 (not TNG) Find a controlled weight with good control with which you control up and down without dropping the bar Metcon (Time) Nancy: 5 Rounds for time 10 Burpees, 15 OH Squats 42.5/30kg
FOUNDATIONAL STRENGTH BUILDING Gymnastics Pull-ups (Max reps) "Foundational Strength Building Superset (15 mins) Pull-ups A) 3 x 5 Strict Pull-Ups/Chin-Ups Superset with 60: plank B) 3 x :10-20 Chin-over-Bar Hold Superset with 10-12 banded pull downs, 2 sec pause at the bottom Intermediate Skill/Strength Building Superset (15 mins) A) 3 x 3- 5 + Strict […]
FRONT SQUAT Weightlifting Front Squat (3×12) Metcon (AMRAP – Rounds) 6′ EMOM a) 1′ Max row B) 1′ OFF 6′ EMOM a) 1′ Burpee Box Jump B) 1′ OFF