Strength/Skill Overhead Squat; @24×1; 8-10 minutes to build to a 2RM Then: Snatch Balance – 2-2-2-2-2; Build to a moderate weight – Keep this snappy   Then: Snatch Grip Deadift + Hang Snatch + Overhead Squat – 1.2.1 – 1 Complex Every 2 Minutes for 6 Sets – Build weight slowly.  

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THE OPEN IN 5- Top 5 ways to recover from 18.1

In last week’s article Paul discussed some simple and effective warm up strategies you can implement to help you prepare your mind and body for 18.1 In this week’s article he looks at a few easy ways you can start the recovery process post 18.1 helping you feel fresh, energised and ready to tackle 18.2 Read more about THE OPEN IN 5- Top 5 ways to recover from 18.1[…]

MONDAY 260218

Strength and Skill A1 – Back Squat; 4-4-4-4; Rest 60 Seconds x 4 A2 – Single Arm DB row ; @20×1 – 10-12 reps; Rest 2 mins   Conditioning 20 Minute AMRAP – Easy Sustainable Pace Run 200 Meters 15 Box Jump, SD – 24/40″ 15 Russian KBS – 24/16kg 40 Double Unders

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Check out the strength and skills for next week everyone. A bit of a change to the structure of the week to freshen things up a bit during Open season. Monday still see’s a slightly longer conditioning piece with some strength work added beforehand.   A big thanks to all of you who have judged, helped Read more about STRENGTH AND SKILLS FOR NEXT WEEK[…]