6/05

GROUP A A. Above Knee Power Clean. Power Clean; 1.1; x6, rest 60 sec B1. Front Squat @ 20×0; 2-3 reps; x5, rest 30 sec B2. Ring Dip @ 30×0; AMRAP; x5, rest 30 sec B3. Kipping Pullup; 8.8; x5, rest 60 sec C. Airdyne; 50 sec @ 95%, rest 4 min, x3 GROUP B…

3/05

GROUP A
A. Split Jerk; 2-3 reps; x6, rest 90 sec – moderate
B1. Strict Press @ 21×1; 3-4 reps; x5, rest 90 sec
B2. Back Squat @ 22×1; 4-6 reps; x5, rest 90 sec
C. DB Russian Stepup; 30 reps AFAP; x4, rest 60-90 sec

GROUP B
A. Split Jerk Tech; 3 reps; x6, rest 90 sec – LIGHT
B1. Strict Press @ 21×1; 5-6 reps; x5, rest 90 sec
B2. Front Squat @ 32×1; 4-5 reps; x5, rest 90 sec
C. DB Walking Lunge; 20 steps; x5, rest 60-90 sec

1/05

GROUP A
A. Snatch Pull.Power Snatch; 2.1; x4, rest 90 sec
B1. Deadlift @ 20×1; 4-5 reps; x5, rest 30 sec *no pause @ bottom
B2. Bent-Over DB Row @ 20×1; 8-10 reps; x5, rest 30 sec
B3. Strict Pushup on DB’s @ 21×1; AMRAP; x5, rest 60 sec
C1. Scap Pushup; 20 reps; x4, rest 60 sec
C2. Scap Rotation; 20 reps; x4, rest 60 sec

GROUP B
A. Snatch Pull. Power Snatch; 2.1; x4, rest 90 sec – light weight
B1. Deadlift @ 32×1; 5-6 reps; x5, rest 30 sec
B2. Bent-Over DB Row @ 20×1; 8-10 reps; x5, rest 30 sec
B3. Hand Release Pushup; AMRAP; x5, rest 60 sec
C1. Scap Pushup; 20 reps; x4, rest 60 sec
C2. Scap Rotation; 20 reps; x4, rest 60 sec

30/04

8 min AMRAP:
P1: Airdyne 15/20 cals
P2: Box Jump
P3: Skip
+
rest 3 min
+
8 min AMRAP:
P1: Row 300
P2: Skip
P3: Burpee
+
rest 3 min
+
8 min AMRAP:
P1: 20 KB Swing
P2: Push Up
P3: Tuck Jump
+
rest 3 min
+
Side Plank 60 sec; x3, rest 60 sec between sides

29/04

GROUP A
A. Clean Pull.Power Clean; 2.1; x4, rest 90 sec
B1. Front Squat @ 20×0; 2-3 reps; x5, rest 30 sec
B2. Ring Dip @ 30×0; AMRAP; x5, rest 30 sec
B3. Kipping Pullup; 8.8; x5, rest 60 sec
C. Airdyne; 40 sec @ 95%, rest 3 min, x3

GROUP B
A. Clean Pull.Power Clean; 2.1; x4, rest 90 sec – not heavy
B1. Front Squat @ 20×0; 5-6 reps; x5, rest 30 sec
B2. DB Push Press @ 21×1; 5-8 reps; x5, rest 30 sec
B3. Negative Pullup @ 80A1; 3-5 reps; x5, rest 60 sec
C. Row 300m, rest 3 min, x3

26/04

GROUP A
A. Jerk Balance; 3 reps; x6, rest 90 sec
B1. Strict Press @ 21×1; 4-5 reps; x5, rest 90 sec
B2. Back Squat @ 22×1; 4-6 reps; x5, rest 90 sec
C. DB split Squat @ 2011; 20 reps/leg; x3, rest 60 sec 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. DB Forward Lunge; 20 reps/leg; x3, rest 60 sec between legs

24/04

GROUP A
A. Snatch High Pull; 1.1.1; x4, rest 90 sec – 80% of snatch
B1. Deadlift @ 32×1; 5-6 reps; x5, rest 30 sec
B2. Bent-Over DB Row @ 20×1; 8-10 reps; x5, rest 30 sec
B3. DB Bench Press @ 31×1; 8-12 reps; x5, rest 60 sec
C1. Scap Pushup; 20 reps; x4, rest 60 sec
C2. Scap Rotation; 20 reps; x4, rest 60 sec

GROUP B
A. Above knee Snatch Pull; 1.1.1; x4, rest 90 sec – light weight
B1. Deadlift @ 32×1; 5-7 reps; x5, rest 30 sec
B2. Pronated Ring Row @ 20×1; 10 reps; x5, rest 30 sec
B3. DB Bench Press @ 20×1; 8-12 reps; x5, rest 60 sec
C1. Scap Pushup; 20 reps; x4, rest 60 sec
C2. Scap Rotation; 20 reps; x4, rest 60 sec

22/04

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; 2-4 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; 6-8 reps; x5, rest 30 sec
B2. SEATED DB Strict Press @ 21×1; 5-8 reps; x5, rest 30 sec
B3. Negative Pullup @ 80A1; 3-5 reps; x5, rest 60 sec
C. Airdyne; 30 sec @ 95%, rest 3 min, x3