Category: Uncategorized

Strength. Last day of the front squat cycle.

Front squat 10 x 3 @85% +5kg

Conditioning.

tabata toes to bar

Skill.

15min work up to heavy 3 rep hang power snatch.

Conditioning.

7min ladder of

hang power snatch 50/35kg. Going up in 2’s

2,4,6,8etc

wall ball 9/6kg 10’/9′. Going up in 4’s

4,8,12,16etc

Strength.

6 sets 3 strict chest to bar 3 strict pull up 3 Kipping chest to bar.

Conditioning.

4 rds for total reps

40sec kettlebell clean 24/16kg (alternate hands every 5 reps)

20sec rest

40sec ring rows

20sec rest

40sec box jump 24/20

20sec rest

Skill/Strength.

12min work up to a heavy 3 rep power jerk. Bars taken from floor.

Conditioning.

8min amrap

5 power clean 80/50kg

10 handstand push up

20 double unders

Strength.

Front squat 8 x 4 @80% +5kg

Conditioning.

20 bar facing burpee

20 thrusters 35/25kg

20 bar facing burpee

20 thrusters 35/25kg

Conditioning.

in pairs complete the following.

800m run. Both run 800m

75 box jump overs 24/20

75 power clean 45/30kg

75 sit up

75 push press 45/30kg

75 box jump overs

800m run. Both run 800m

Strength.

Front squat 7 x 5 @75% +5kg

Conditioning.

8min amrap

10 kettlebell snatch right arm 24/16kg

10 overhead lunge with kettlebell

10 kb snatch left arm

10 overhead lunge

10 chest to bar

Skill.

15min work up to a heavy low hang clean.

Conditioning.

7min amrap

5 hang clean 60/40kg

10 bar facing burpee

Strength.

Floor press 3,3,3,3,3

superset with

Strict pull up 8-10 rep.

Conditioning.

10min amrap

40 double unders

10 hspu

10 toes to bar

Strength.

Front squat 6 x 6 @70% +2.5kg. Last 2 weeks of this squat cycle.

Conditioning.

12min amrap in pairs

15 wall ball 9/6kg 10’/9′

20 box jump 24/20

10 kettlebell clean & jerk 24/16kg