Category: Uncategorized

2 weeks in and the pull up program is proving to be a great success. Those who have retested this week have seen great gains so much so that they have surpassed their original target. Still 4 weeks left to make further improvements.

Well done to John, Mary and Glynis who are showing the way for those who have yet still to retest this week.

I would like to commend those participating in the program for their tenacity as they have been following a specific program that requires dedication and commitment, and are now reaping the rewards.

Well done.

Strength

1RM Back squat

Conditioning

Tabata thrusters 20/15kg

8 rounds 20sec on / 10 sec rest

Strength

Pendlay row
5,5,5,5,5

Conditioning

10min amrap
5 (each arm) kettlebell clean & jerk 24/16kg
10 hand release press up
30 double unders

Strength

Strict press
3,3,3,3,3

Conditioning

Done in pairs.
15 min amrap

20 push press 50/30kg
20 box jumps 24/20
20 kettle bell swings 24/16kg

Finisher

Tabata sit ups.

Strength

Front Squat

Work up to a heavy set of 3

Conditioning

3 Rounds for time of

10 Chest to bar

10 Front squat 70/50kg

10 Burpee

Skill/Strength

7 Sets of:
Hi hang clean (hips) + Hang clean (knee) + Power jerk

Conditioning

5 Ground to overhead
30 Double unders
30 Toes to bar
5 GTOH
20 Double unders
20 Toes to bar
5 GTOH
10 Double unders
10 Toes to bar
5 GTOH

Skill work.

Head stands
Handstands
Wall walks
Shoulder taps
Hspu

Choose 1-2 to work on

Conditioning.

15min amrap
5 hspu
10 kettlebell snatch into lunge 24/16kg
200m run

Skill/Strength

Muscle Snatch
2,2,2,2,2

Conditioning

4 rounds of
40secs Thrusters 42.5/30kg
20secs rest
40secs Ring rows
20secs rest
40secs Burpee onto plate
20secs rest