Saturday 1st October

Strength (25 mins): 3 sets – Sots Press x 3 *build weight across sets Sotts press x 5 *start PVC pipe build to empty bar Behind the neck Push press x 3 *build weight across sets 4 sets – 4 reps of 1 x Behind the neck push press + 1 x OH Squat w/2 […]

Friday 30th September

Strength(20 mins): 5 sets- Push Press + Push Jerk + Split Jerk 2 x Push Press + 2 x Push Jerk + Split Jerk 3 x Push Press + 3 x Push Jerk (working on technique) *Build to today’s heavy complex Conditioning (15 mins): 3 rounds for time (13 min cap): 5 x HSPU HSPU […]

Thursday 29th September

Strength (20 minutes): Back Squat 6 x 2 @tempo 32X1 *3 second lowering phase, 2 second pause in bottom, build weight across sets *Aim for heavier than last week   Conditioning (10 mins): 3 RFT – 30 x Wall Balls 9/6 6/5 5/3 20 x Burpees 10 x Box Jumps 24/20 20/plates step ups

Wednesday 28th September

Strength (20 mins): 5 sets – 1 x Clean Pull + 1 x Clean w/2 sec pause in receiving position + 1 x Hang Clean w/2 sec pause in receiving position *Ensure athletes are making correct contact with thighs and are fully extending hips *Build weight across sets THEN EMOM 10 Odd – 10 x […]

Tuesday 27th September

Strength: (17 Minutes) 3 sets – Supinated BB bent over row @31X1 x 5 reps *Increase weight across sets s/s Supinated Pull ups x 5 reps Supinated negatives x 3 Supinated Ring rows x 8 *2 min rest between supersets   Conditioning (18 mins): As pair AMRAP 15 60 x Double unders (Scale number if […]

Monday 26th September

Strength: (15 minutes) T2B – 5 minute T2B ladder unbroken – 1 rep, 2 reps, 3 reps etc as far as possible in time *No extra kip between reps Practice linking T2B for manageable sets Start look at beat swings and kipping movements, use as workshop     Conditioning (22 mins): AMRAP 3 x 3 […]

Sunday 25th September

Strength (30 mins): Power Snatch 5 x 3 Build to heavy triple 5 x 3 Keep weight light, practice movement 5 x 5 Practice technique THEN Snatch + Behind the neck push press 4 x 5 – Build weight across sets 4 x 5 – Keep weight light, work on form 4 x 5 – […]

Saturday 24th September

Sumo Deadlift 6-6-6-6-6 Conditioning (35 minutes): 5 Rounds for time, as a pair (30 minute cap): 30 x Power Clean 60/40 50/35 40/30 20 x Ring Dips Box Dips   Ring Press 30 x Air Squat (both complete) 400m run (both complete) *Share reps for PC and Dips

Friday 23rd September

Strength(20 mins): 4 Rounds NOT for time – 40 x Double unders/practice 30 sec HS hold freestanding against wall   pike on box 4 x TGU Conditioning (15 mins): For Time (12 min cap): 20 x Wall Balls 9/6 6/5 5/3 5 x Bar Muscle up STRICT Pull ups Ring Rows 20 x Wall Balls […]

Thursday 22nd September

Strength (30 minutes): Back Squat 5 x 3 @tempo 32X1 *3 second lowering phase, 2 second pause in bottom, build weight across sets THEN Romanian Deadlift 3 x 6-8 reps s/s Weighted Box Step ups 3 x 6 EL