Monday

 

A)

Hang power snatch practice

 

Handstand push up tekkers/practice

 

B)

5 rounds for time

10 hang power snatch 40/30kg

10 pull ups

10 HSPU

200m run

 

Tuesday

 

A)

Back squat

65% x 5

75% x 5

85% x 5+

 

B)

Deadlift

5 x 10 @ 50%

 

Abwheel rollouts

3 x 10

 

Or

 

12 min AMRAP

6 DB cleans (full squat) 20/15kg

12 renegade rows - 6 each arm (Level 2 push up between each row)

18 sit ups

 

Wednesday

 

A)

EMOM 10 mins

100m sprint

 

B)

For time

 

30 wall balls

25 KB swings 24/16kg (Level 2 scale weight up)

20 down ups

15 pull ups

10 box jumps

15 pull ups

20 down ups

25 KB swings

30 wall balls

 

Thursday

 

A)

Strict Press

 

70% x 3

80% x 3

90% x 3+

 

B)

Bench press

5x10 @ 50% (level 2 @ 60%)

 

Chin ups

3-5 x 10

 

Or

 

Row - work:rest ratio 1:1

 

500-400-300-200-100m

 

Friday

 

A)

Deadlift

70% x 3

80% x 3

90% x 3+

 

B)

Front squat

5 x 10 @ 50% (level 2 @ 60%)

 

3 x 10 hanging leg raises

 

OR

 

EMOM 12 mins

odd - 12 bar hopping burpees

even - 8 hang power cleans 50/35kg

 

Saturday

 

In pairs

 

30 synchronised partner burpees

 

Then:

100 thrusters 40/30kg - one partner works while the other hangs from the pull up rig

200 KB swings 24/16kg  - one works while the other holds a plank position

100 push ups - one works, the other holds a wall squat (parallel squat, back against the wall)

200 double unders - one works while the other holds a plate overhead 20/15kg

 

200m partner carry to finish

 

(the athlete in each of the static holds must maintain their position for the other person to continue - they can swap at any time but MUST swap every time the static position fails)

 

Comp Group

 

A)

For form

30 snatches (squat) 50/35kg

 

B)

10 x 2 linked muscle ups (ring or bar)

 

C)

British Championship Qualifier






 

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