12 January 2016 – Fried Forearms


Oly Warmup


4 Rounds

Hang Power Clean x 10 (50kg)

Cycle the Barbell as quick as possible whilst partner wall squats


I need to learn to use the hook grip more – that session fried my forearms! It could also be a case of lack of conditioning though…



With a running clock stopping at 12 minutes

2 rounds every 4 minutes

A. At 0 min

20 Wall Balls

20 KB Swings

B. At 4 min

15 Wall Balls

15 KB Swings

C. At 8 min

10 Wall Balls

10 KB Swings

Rest if you complete the 2 rounds before the next section.

I learnt very quickly that a wide arc on the KB swing isn’t efficient at all. Pulling the shoulders back on the upswing reduces the time it takes to get the KB up as well as utilises the hip thrust to propel the KB upwards. Something to keep in mind next time.



1 September 2015 – Snatch & Hold

After a ‘week off’ from RLS, its back to the box to get some final training in before JURA on Saturday.

Bench Press
1×5 70% (40kg)
1×5 80% (45kg)
1×2 85% (50kg)
1×3 90% (55kg)
1×1 100% (60kg)

That 60kg felt good – I definitely couldn’t do that a month ago! 🙂

1 Hang Squat Snatch
2 Overhead Squats
Level 1- Hang Power Snatch, 2 OHS

For 20 Minutes
Every 4 Minutes Complete*
300m Run
6 Power Snatches
8 Overhead Squats (50,35)
10 Toes to Bar
Level 2 (40,30) 5 Power Snatches, 6 Overhead Squats, 7 Toes to Bar
Level 1 (35,20) 200m Run 5 Reps of each

Athletes should scale so they can complete that first round in no more than 3 minutes.

For every round not completed in 4 minutes bike 20 calories on the assault bike as penalty

Fastest round: 03:30

Snatches felt okay – I stayed at 40kg to get my shoulder properly warmed up. Toes to bar were also alot better than expected. Managed to get 5 in a row at some points. Run felt weird and slow. Maybe it was the 400m on saturday that left me feeling like a newborn goat. Cash out was good for the abs 🙂

Cash out
2 rounds
20 sit-ups
20 hollow rocks
20 Supermans
20 v ups

5 February 2015 – Snatch and Grab

Front Squat
Take percentages based off 90% of your 1 RM (105kg)
75% x 5 (80kg)
85% x 3 (90kg)
95% x 1 (100kg)

Every Minute on the Minute for 10 Minutes (40kg)
1 Power Snatch
1 Squat Snatch
Level 1- 2 Power Snatches, 1 Overhead Squat

50 Box Jumps
40 Pull-ups
30 Hang Power Snatches (50,35)
20 Overhead Squats
Level 2- (40,30)
Level 1- (30,20)


Time: 22:07 (L2)