All Posts by pip

OH squat and KB snatch test

Monday 5.8.13 http://www.youtube.com/watch?v=2T5GH5kvw4g A: 5 x 5 OH squat at 80% B: KB snatch test, 5 min AMRAP (24/16kg) Can switch hands whenever you want, but final number must be evenly split between two hands Cannot put the KB down for the full 5 minutes Once the KB touches the ground, you are done

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Hi-hang snatch, OH squats and double unders

Monday 15.7.13 A: 10 x 1 Hi-hang snatch, heaviest possible, rest 60 seconds http://www.youtube.com/watch?v=2HCPrj5Za-8 B: 5 rounds for time (12 min cap) 15 overhead squats (45/30kg) 50 double unders Coaches notes re snatch work: – Position 1 is the most important position of the snatch, if you get this right, your snatch will improve. – […]

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Lazy Friday circuit

Friday 12.7.13 A: Volume training (16 minutes): ODD minutes – HSPU (strict for males, females can kip) EVEN minutes – Pull ups (strict) – do sets of 3-5 reps – double unders for the remainder of the minute – NOTE: the important part of this is the strength portion (i.e. the HSPU/pullups), make the movements […]

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Jumping lunges and thrusters

Monday 8.7.13 A: 5 x 2 hang snatches, heaviest possible. – rest 60 seconds B: 3 rounds for time – 24 jumping lunges 24 KB swings, Russian (24/16kg) 24 thrusters (40/25kg) – rest 1 minute between each round – Post loads, times and training notes to comments.

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Deadlifts and pistols

Friday 5.7.13 A: 7 x 3 deadlift at 70-75% – Perfect form, rest 60-90 seconds B: Conditioning – 3 rounds for time (12 min cap) 20 pistols (alternating) 15 burpees 15 wall balls (red/blue) Post loads, times and training notes to comments  

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Snatches and strict pull ups

Monday 1.7.13 A: 7 x 1 Hang snatch, heaviest possible, rest 60 seconds B: 4 rounds for total working time – 15 hang power snatch (35/25kg) 10 STRICT pull ups 15 burpees – rest one minute between each round – Post loads, times and training notes to comments.

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Friday Fun

Friday 28.6.13 A: EMOTM x 5 5 x HSPU B: Conditioning: 21-15-9 Over the box jumps (24/20″) T2B – after each round, 200m run and 10 hang power cleans (50/30kg) Post loads, times and training notes to comments.

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