Tuesday 1st November

Strength: (20 Minutes) 6 sets – Power snatch x 3 Reps – heavy as possible Power snatch x 3 reps – build the weight across sets Hang Power Snatch x 3 Reps – work on form and technique   Conditioning (15 minutes): 3 RFT – 50 x air squats 10 x Clap Press ups Press […]

Monday 31st October

Strength (20 mins): HBBS Build to todays heavy single, if feels good go for new 1RM! Increase weight across sets, 3 reps each set to reinforce technique Practice squat technique   Conditioning (15 mins): AMRAP 10 10 x T2B 10 x Box Jumps 30/24   24/20 plates/stepups

Sunday 30th October

Strength (20 mins):  STO x 3 (from rack, no split jerks) Build to todays heavy 3 reps Increase weight across sets Keep light, practice technique *Encourage athletes to Jerk the bar for efficiency   Conditioning (30 mins): AMRAP 20 (Ascending reps) 5 x C2B Pull ups Ring rows 5 x Press ups 5 x Air […]

Saturday 29th October

Strength (20 mins): Overhead Squat 10 – 8 – 6 – 4 – 2 *Build weight across sets 5 – 5 – 5 – 5 – 5 *Build weight across sets if form is good Work on technique with mobility work if necessary – use overhead lunges as substitute   Conditioning (30 minutes): 1. 4 […]

Friday 28th October

Strength (20 mins): 4 sets Pendlay row x 4-6 reps @21X1 *rest 45 seconds Supinated pull ups x 5-10 reps @21X1 *rest 45 second 15 band pull aparts     Conditioning (15 mins): 4 sets total (12 mins)- 60 second plank hold w/press up every 10 seconds AMRAP 2 – 6 x Plate GTOH 20/15 […]

Thursday 27th October

Strength: (20 minutes) E2MOM for 14 mins (7 sets) Speed Deadlift x 4 reps Weight at 50 -70% 1RM *Do not exceed this weight, focus should be on speed of weight from the ground and fast hip extension   Conditioning (15 minutes): 6 rounds for time – 20 x Russian KB swing 40-32/24 24/16 16/12 […]

Wednesday 26th October

Strength (15 mins): 3 sets – Back Squat x 4-6 reps @33X1 *rest 45 seconds Single leg glute bridge x 15 reps each leg *rest 45 seconds 30 seconds hollow rocks Conditioning (20 mins): 3 Rounds for time, as pair – 20 x GTO 60/40 50/35 40-30/25-20 40 x Front Rack Lunges *same bar 60 […]

Tuesday 25th October

Strength: (20 Minutes) 4 sets: Strict press x 6-8 reps Build weight across sets, heavy as possible Keep light and practice movements but increase weight across sets Work on the movement s/s Isometric supinated C2B hold 20 – 30 seconds  *Rest 90 seconds Conditioning (15 minutes): 12 minute AMRAP, in pairs: 6 x Deadlift 100/70 […]

Monday 24th October

Strength (20 mins): Cleans Build to todays heavy single, if feels good go for new 1RM!!!! Conditioning (15 mins): 1 min on/1min off (5 sets) 10 press ups Max effort strict pull ups *Score= total pull ups

Sunday 23rd October

Strength (30 mins):   4 RNFT – 50 Double unders 6 x pistols (each leg) 30 x ab mat sit ups 12 x KB floor press each hand *Use time for technique work if needed     Conditioning (20 mins): For time- 500m row *2 athletes starting at same time, give 110%