Monday, 12 March, 2018


Monday, 12 March, 2018

Bruno is back in the gym and feeling better. It is good to have him back.

Workout of the Day:

Warm Up:

7 min AMRAP:

5 reps first 6 movements of CF Warm Up


T-Spine Double LAX Ball Smash Extension

3 reps each with Barbell:

Muscle Snatch from Mid Shin

Snatch Land

Power Snatch from Mid Shin

Snatch Drop

Squat Snatch from Mid Shin



Every Minute on the Minute for 9 Minutes

Minute 1-3 1@ 80%

Minutes 4-6 1 @ 85%

Minutes 7-9 1 @ 90 %

Then Drop to 75/55 and perform the following

As Many Reps in 8 Minutes, ascending by 1s of:

Snatch Balance

Overhead Lunge Steps (each leg)

Hang Power Snatch

Cool Down:

Barbell Trap Smash

Barbell Quad Smash