Monthly Archives: August 2020

BENCH PRESS

BENCH PRESS Weightlifting Bench Press (3×10) Unbroken reps Metcon (AMRAP – Reps) For Max Reps 2 Min: Row Cals 1 Min: Rest 2 Min: Bar Touching Burpee’s 1 Min: Rest 2 Min: Box Jump Overs 1 Min Rest 2 Min: KB Push Press (24/16KG switch every 5 reps) or BB 42.5/30kg 1 Min Rest 2 […]

SNATCH

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

FUNCTIONAL STRENGTH BUILDING

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/ […]

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