Workout: 12 August 2024

Gym Workout

Warm up – 1 round:
– 20 Cals on the bike / row or run 400 m moderate pace
– 15 empty barbell Hang power snatches
– 10 empty barbell Overhead squats
– 5 Squat snatches with the empty barbell

Workout
Perform 4 snatch complexes of the following:
– 4 Snatch deadlifts + 1 Squat snatch + 5 Overhead squats
Start around 50 – 60% of 1 rep snatch max and work up if able. Complete whole complex without dropping the bar.

Then: 3 Rounds for quality:
– 400 m run / row
– 10 Chin-ups (weighted if you can)
– 20 Pistol squats (alternating legs, 10 each leg) (alternative: any of the pistol squat variations based on skill)
– 30 Dips (weighted if you can)
– 40 Sit-ups (use an abmat or a yoga mat if you have one)

At Home Workout

First: complete a 2 mile jog, moderate pace.

Then: 3 Rounds for quality:
– 50 Handstand arms taps (can perform against a wall for support)
– 30 Sit ups
– 20 V-ups (alternative: hanging knee ups, or sit-ups)
– 50 Supermans