Monday

 

A)

Level 1

Push Jerk

4-4-3-3-2-2

 

Level 2

Split Jerk

3-3-2-2-1-1

 

B)

5 rounds for time

10 shoulder to overhead 50/35kg

15 deadlifts 50/35kg

200m run



 

Tuesday

 

A)

Pendlay Row

4x6

 

B)

Hanging knee/leg raise

3x10

 

C)

10 min AMRAP

10 renegade rows (with push up between rows)

10 box jumps

15 KB swings (Swedish/American dependent on mobility)


Wednesday

 

A)

Level 1

Overhead Squat 4x5

 

(for those with restricted shoulder mobility 4x5 box step ups holding two KBs in the front rack position)

 

Level 2

 

In a 15 minute window work up to a heavy single Overhead Squat

 

B)

5 Rounds

 

Level 1

 

10 Overhead lunges (plate) 20/15kg

10 burpees to plate 20/15kg

25 double unders

 

Level 2

 

10 alternating KB snatches 24/16kg

15 toes to bar

20 unbroken double unders



 

Thursday

 

A)

Power Clean 1.1.1 x 5

(after warm up 5 sets of three heavy singles - 10s rest between each lift.  This is not three 1RMs, it is today’s heavy single with form)

 

B)

10 rounds

10 DB hang clean 20/15kg

100m run


 

Friday

A)

Level 1

Hang power snatch 5x2

Level 2

Snatch 5x2 (reps do not have to be touch and go, but reset and perform 2nd lift within 10s of the first)


B)

3 Rounds

Level 1

10 alternating DB snatch 20/15kg

10 pull ups

10 box jump overs 24/20”

 

Level 2

15 hang power snatch 40/30kg

15 chest to bar pull ups

15 box jump overs 24/20”


 

Saturday

 

In pairs:

75 swings

75 pull ups

75 burpees

75 sit ups

75 air squats

75 push ups

One partner works while the other partner holds a plank - if the plank collapses then work must stop.

 

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