Tuesday 1st August

A) Snatch 5 x 3 – 5,   Power Snatch 5 x 3 – 5,   Hang Power Snatch 5 x 3 – 5, B) 6min YG/IG AMRAP   12 Bar Jumping Burpees  

Monday 31st July

A) Ring Dips 4×5   Stable Box Dips 5×5 Ring Support 20 – 30sec Stable Support 20 – 30sec   B) For Time In Pairs:   100 Wall Balls 50 double KB Swings 24/16 16/12 12/8

Sunday 30th July

A) Overhead Squat 5 x 3 – 6   70 – 80%   If Overhead squat mechanics are good, keep light with more reps 3 – 6 reps)   Front Squats 5×3-6   B) 4 Rounds for Time   400m Run 20 Overhead Plate Lunges 20/15 15/10 10/5 10 Burpee Box Jumps  

Saturday 29th July

A) 8 sets of 10 alternating Full Squat KB Cleans (5 ES) into 5 KB Snatch off each arm.   Do all the cleans and then the Snatch sets. Regression option   5 Squats off each side, 5 alternating single arm swings, 5 push press each side,   B) 8min every 4min 30 burpees then […]

Friday 28th July

A) Dumbbell Split Jerk 4x3es   Work on alignment, balance foot positions,   B) Split Jerk 6 x 2 – 4   No more than 80%   More practice reps if a work in progress,   C) EMOM for 12min   8 box Step Ups (4es) with KB’s to side 20/16 16/12 12/8 14/12/10 Burpees

Thursday 27th July

4×6 Chin Ups Assisted Chin Ups with -ve where partner holds feet (drop to 4), Feet on box   SS Hollow body Push Ups 20/15/10 or appropriate regression Press Ups to Abmats Press Up Holds for 30sec B) 3 Rounds For time   30 Thrusters 20/15 15 Pull ups/ Jumping  

Wednesday 26th July

A) Back Squat 5×5 (more towards the 75% end),   B) YG/IG 12 – 9 – 7 – 5 – 3 In Pairs (12 each, 9 each, 7 each etc)   Power Snatch 50/35 40/30 30/20

Tuesday 25th July

A) 6 sets of 2 Hang Power Clean into 4 Push Press   B) 6 rounds for time   16 Russian Swings 24/16 16/12 12/8 14 Goblet Squats 12 Forward Lunges (6ES)  

Monday 24th July

A) Deadlift 5×4 (more towards 75% this week)   B) 12min AMRAP 24 Wall Balls, 8 KB Snatch off each arm 24/16 16/12 12/8

Sunday 23rd July

A) Hand Stand work: 4 sets 2x  ME then 2 x kipping Or 4×3 Back to wall -ve Or 30sec Pike Hold 20min B) For time:   50 Wall Balls 50 Russian Swings 32/24 24/16 16/12 30 Burpees 1 mile run