Monday

 

Level 1

A)

Overhead Squats

5 x 3 @ 30X1

 

2-3 weighted pull ups between sets

 

Level 1

B)

 

7 rounds

7 OH squats

7 burpees

 

(focus on form for the OH squats - better to use a PVC pipe and work on your mobility than going heavy with poor mechanics)

 

Level 2

A)

Build to a heavy OHS

Then 5x2 @ 80-85% of that weight

 

B)

30-20-10

OHS @ 35% bodyweight

15-10-5

Ring Dips

 

Tuesday

 

A)

Deadlift

4 x 4-6 @2111

Between sets 10 HSPU or 3 wall climbs

 

B)

In pairs

Against a 3 min running clock

500m row

In remaining time max shoulder to overhead 50/35kg

 

2 sets each

If working on your own complete a set, rest 3 mins, repeat

 

Wednesday

 

A)

Heavy thrusters

 

2-2-2-2-2  (increase the weight each set - racks can be used)

 

Level 2

Clusters (squat clean & thruster)

2-2-2-2-2

 

B)

5-10-15-20-25-30

KB swing

Box jump

 

Thursday

 

A)

Skill work on pistol squats

 

or if you have good, consistent pistols:

 

Back squats

3 x 5 @ 20X1

 

B)

3 RFT

25 wall balls

15 toes to bar

 

Friday

 

A)

Bench press

5-5-3-3-2-2

 

B)

3 rounds

10 hang power snatch

15 push ups/ring dips

200m run

 

Comp group

 

A)

Snatch

8 x 3 @ 70% focusing on speed under the bar

 

B)

14.2

 

Against a running clock:

 

0-3 mins

2 rounds

10 Overhead squats 40/30kg

10 chest to bar pull ups

 

3-6 mins

2 rounds

12 OHS

12 C2B

 

6-9 mins

2 rounds

14 OHS

14 C2B

 

etc….carry on climbing the ladder until you can’t complete the two rounds in the 3 min window

 

Saturday

 

“Wood”

 

5 rounds

 

400m run

10 burpee box jump

10 sumo deadlift high pull 40/30kg

10 thrusters 40/30kg

rest 1 min between rounds


 

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