Workout: 19 May 2025

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

Then (after warming up to your deadlift 85%):
-Buy in: 20 Pistol squats (alternating legs, 10 each leg) (alternative: any of the pistol squat variations based on skill)

into:

4 Rounds for quality:
– 6 Deadlifts at 75%
– 20 V-ups (alternative: hanging knee ups, or sit-ups)
– 3 Deadlifts at 85%
– 40 Supermans

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