3/06

GROUP A A. Power Clean. Squat Clean. Jerk; 1.1.1; x5, rest 2-3 min – heavy as poss B1. 1 1/4 Front Squat; 3-4 reps; x5, rest 20 sec B2. Weighted CHIN @ 20×1; 3-4 reps; x5, rest 2 min GROUP B A. Power Clean. Squat Clean. Jerk; 1.1.1; x5, rest 2-3 min – good tech…

30/05

GROUP A A. Snatch; max (20 min) – (compare to 8/04) B. Clean & Jerk; max (20 min) – (compare to 8/04) C. 4 min AMRAP C2B Pullups – (compare to 8/04) GROUP B A. 20 min Snatch tech work B. Ground To Overhead; max for the day with good technique (20 min) C. 10…

27/05

GROUP A A. Front Squat @ 20×1; 1rm (compare to 10/04) B. Strict Press @ 20×1; 1rm (compare to 12/04) C. Jackie – 10 min cap row 1k 50 thrusters (bar) 30 pull-ups GROUP B A. Front Squat @ 20×1; 5rm (compare to 10/04) B. Strict Press @ 20×1; 5rm (compare to 12/04) C. Jackie…

24/05

GROUP A A. Strict Press. Push Press. Split Jerk; 1.1.1; x5, rest 2 min B. Back Squat @ 20×1; 2-3 reps; x4, rest 2-3 min – NO FAILS! C. DB Split Squat; AMRAP/leg @ OLD 6rm weight (10/04); x5, rest 60 sec GROUP B A. Strict Press. Push Press. Push Jerk; 1.1.1; x5, rest 2…

22/05

GROUP A A. Squat Snatch. OHS; 1.2; x4, rest 90 sec – moderate B1. Deadlift @ 22×1; 2-3 reps; x4, rest 30 sec – PERFECT FORM B2. Supinated Bar Row @ 20×1; AMRAP; x4, rest 30 sec – chest touch bar each time B3. DB Bench Press @ 20×0; 8-12 reps; x4, rest 60 sec…

21/05

GROUP A 21-15-9 OHS @ 30/40kg Burpee http://www.whyz.org/sitovecchio/scripts/ GROUP B 21-15-9 Goblet squat @ 24/16kg Burpee + Rest 5-8 min + GROUP A & B 20 min AMRAP @ easy pace 10 inch worms 1 min Double Unders (or practice) 10 Turkish get ups (total)