Power snatch 1RM, TnG power snatches and muscle-ups

Thursday 7.8.14 A: Power snatch 1RM — Focus on keeping the bar close and hitting each position. Make sure you are generous with your catch position B: 3x ME TnG Power snatches @ 50% of A: — This (if done correctly) should fatigue your legs – not your...

6 tips to nailing a new 1RM back squat

Tuesday 30.7.13 A: 20 mins to establish a 1RM back squat B: Mystery WOD Coaches Notes on back squats: Warm up sets to working sets – after a few reps on an unloaded bar, load it up and do a couple of sets of 5 , then a couple of sets at 3, maybe go for a heavy...

Snatch max and burpees

Tuesday 31.7.12 A: Snatch max (1RM) B: clean and jerk VOL C: 30-20-10 – burpees – KB goblet squats (24/16kg) Post loads and tunes to comments Goal setting homework Part 5: Accountability...

Clean and jerk 1RM, weighted dips and some running…

Wednesday 18.7.12 A: clean and jerk 1RM – focus on perfecting your technique today on a lighter weight. If you’re feeling good, go for PR. B: 3×5 weighted ring dips C: 8 min running clock: * 800m run; then with remaining time: * hang cleans for reps...