“When No One Is Looking” – Part 2 with Mat Fraser


Workout of the Day

A)Back Squat 10-10-10

B) Partner Nordic Curls 10-10-10

C) Bench 10-10-10
superset with
Weighted Pull Up 5-5-5

D) 1km Row for time*
*this is optional


Oly Lifting Club

Workout of the Day
A) Hang Snatch Pull 3-3-3-3-3
rest 90s

B) Hang Snatch 3-3-3-3-3

C) 5 sets of the following complex
1 Snatch Balance
3 OHS


Structural Strength – Workout of the Day

This 8 week cycle is all about bulletproofing the shoulders.

This cycle will have several objectives, primarily concerning improving shoulder mobility, increasing strength at end ranges and improving overall joint health.

If you follow the programming consistently you can expect to improve overhead position, pressing strength, core strength and improved grip and carry strength.