19/04

GROUP A
A. Jerk Balance; 3 reps; x6, rest 90 sec – LIGHT
B1. Strict Press @ 21×1; 5-8 reps; x5, rest 90 sec
B2. Back Squat @ 22×1; 4-6 reps; x5, rest 90 sec
C. Split Squat; 20 reps/leg; x3, rest 1 min between legs

GROUP B
A. Push Jerk Tech; 3 reps; x6, rest 90 sec – LIGHT
B1. Strict Press @ 21×1; 5-8 reps; x5, rest 90 sec
B2. Front Squat @ 32×1; 4-5 reps; x5, rest 90 sec
C. Forward Lunge; 20 reps/leg; x3, rest 1 min between legs

17/04

GROUP A
A. Snatch Pull; 1.1.1; x4, rest 90 sec – 80% of snatch
B1. Deadlift @ 32×1; 5-7 reps; x5, rest 30 sec
B2. Ring Row @ 20×1; 10 reps; x5, rest 30 sec – feet elevated on box
B3. DB Bench Press @ 31×1; 8-12 reps; x5, rest 60 sec
C. Powell Raise @ 4010; 8-12 reps/arm; x3

GROUP B
A. Snatch Pull; 1.1.1; x4, rest 90 sec – light weight
B1. Deadlift @ 32×1; 5-7 reps; x5, rest 30 sec
B2. Bent-Over DB Row @ 20×1; 10 reps; x5, rest 30 sec
B3. Hand Release Pushup; AMRAP (-2); x5, rest 60 sec – STRICT
C. Powell Raise @ 4010; 8-12 reps/arm; x3

15/04

GROUP A
A. Clean Pull; 1.1.1; x4, rest 90 sec
B1. Front Squat @ 20×0 + Jerk Dip Squat; 2-3 reps; x5, rest 30 sec
B2. Deficit HSPU; 3-5 reps; x5, rest 30 sec
B3. Kipping Pullup; 5.5; x5, rest 60 sec
C. Airdyne; 30 sec @ 95%, rest 3 min, x3

GROUP B
A. Clean Pull; 1.1.1; x4, rest 90 sec
B1. Front Squat @ 20×0; 7-9 reps; x5, rest 30 sec
B2. DB Strict Press @ 21×1; 5-8 reps; x5, rest 30 sec
B3. Negative Pullup @ 50A1; 3-5 reps; x5, rest 60 sec
C. Airdyne; 30 sec @ 95%, rest 3 min, x3

12/04

GROUP A
A. Strict Press; 1rm
B. DB Ext Rot @ 3010; 8-12 reps; x3
C. ‘Annie’
50-40-30-20-10
Double Unders
Situps

GROUP B
A. Strict Press; 5rm
B. DB Ext Rot @ 3010; 8-12 reps; x3
C. ‘Annie’
50-40-30-20-10
Double Unders (x3 singles)
Situps

8/04

GROUP A
A. Snatch; max
B. Clean & Jerk; max
C. 4 min AMRAP C2B Pullups

GROUP B
A. 10 min snatch tech work (above knee)
B. Ground To Overhead; max for the day with good technique
C. 10 Ring Row Every 45 Sec for 6 min