Workout: 12 June 2026

Gym Workout

Warm up / Metabolic – Time cap: 10 mins
3 rounds:
– 15 Pull-ups (alternative: jumping pull ups)
– 20 Push-ups
– 25 Air Squats

Workout / Skill work
1. Perform 3 snatch complexes of the following:
– 5 Snatch deadlifts + 3 squat snatch + 5 overhead squats
Once your snatch is warm, start the complex around 60-65% of 1-rep snatch max. Complete whole complex without dropping the bar.

2. Then: work up to a heavy Strict Press (around 95%) of max. After hitting a near max, do 5 sets of 3 at a lesser weight (~85-91%), superset with seated leg press, sets of 10 at heavy weight (alternate: deadlift sets of 6 at moderately heavy weight)

3. Accomplish 100 bicep curls (50 each arm) with moderate weight, each break supersetted with tricep extensions also with the goal of eventually accomplishing 50 each arm (dumbbells or cable machine).

4. Finally: Perform 3 rounds of 50-100 m sled pushes starting at light weight and finishing heavy. Alternatively, if no sled, you can perform DB walking lunges 50-100 m starting with light weight and finishing heavy, try to go as fast as possible. Between each set accomplish as many reps as possible of bench press at 60% of your max (do 3 sets).

At Home Workout

First: complete 150 Walking lunges, as fast as possible.

Then: 4 Rounds for quality:
– 20 Pull-ups (alternative: jumping pull ups)
– 30 V-ups (alternative: hanging knee ups, or sit-ups)
– 40 Handstand arms taps (can perform against a wall for support)
– 50 Double-unders (alternative: 2 single-unders, if you do not have double-unders recommend at least trying to obtain a few each round before switching to regular jump rope)