Category Archives: Skill

Handstand Practice then Snatches and Overhead Squats

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Take 15 minutes and work on Frog Stand press to Handstand

Then 3 rounds of

  • 1 x Wall Walk plus 3 x Wall Facing Handstand Pushups

Then every 2 minutes for 20 minutes work up to a heavy

  • 2 x Panda Pull
  • 1 x Hang Power Snatch

Then every 2 minutes for 10 minutes with empty bar

  • 5 x Standing Sotts Press with Snatch Grip
  • 3 x Heel Elevated Overhead Squat

Results: Got up to a 43kg Power Snatch.

Front Squats

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Been doing a lot of high intensity work this week so just some skill and strength today.

Take 15 minutes and work on Frog Stand Press Progressions.

5 rounds of

  • 1 x Pause Front Squat @ 80% of 1RM
  • 3 x Front Squat
  • Rest 2 minutes

Then 1 round of

  • 20 x Front Squats @ 50% of 1RM

Results: Used 175lbs and 110lbs for the Front Squats.