3/12

GROUP A
A. Front Squat @ 20X1; 2-3 reps; x5, rest 3 min – build on last week
B. DB Split Squat @ 30×0; 5-6 reps/leg; x3, rest 30 sec between legs – build on last week
C. 10 min;
10 unbroken Chest To Bar Pullups
10 unbroken HSPU
*adjust to suit individual

GROUP B
A. Front Squat @ 30X1; 5-7 reps; x5, rest 2 min
B. DB Split Squat @ 30×0; 5-6 reps/leg; x3, rest 30 sec between legs – build on last week
C. 12 min;
10 bent over single arm KB row (10/hand)
10 unbroken strict hand release pushup

30/11

GROUP A
A. Strict Press @ 32×1; 3-4 reps; x5, rest 2-3 min – heavy
B1. OH Squat @ 32×1; 3-4 reps; x4, rest 90 sec – heavier than last week
B2. Toes To Bar; AMRAP; x4, rest 90 sec
C. 3 rounds;
15 KB Swing
10 Pullups
Run 200m

GROUP B
A. Push Press @ 20×1; 5-7 reps; x5, rest 2 min
B1. Standing Alt.Arm DB Strict Press @ 20×1; 4-5 reps each arm; x4, rest 90 sec
B2. Hanging Knee/Leg Raise; ALAP; x4, rest 90 sec
C. 3 rounds;
15 KB Swing
10 Pushup
Run 200m

28/11

GROUP A
A. Hang Power Snatch; 2 reps; x6, rest 1:30-2 min – drop each rep
B. Deadlift @ 32X1; 3-4 reps; x4, rest 2:30 min
C1. Plyo Lunge; 30 steps; x3, rest 30 sec
C2. FLR; ALAP in 60 sec; x3, rest 60 sec

GROUP B
A. Hang Power Clean (above knee); 1 rep; x8, rest 60-90 sec
B. Deadlift @ 32×1; 4-5 reps; x5, rest 2 min
C1. DB Russian Stepup; 10-15 steps/leg; x3, rest 30 sec
C2. FLR; ALAP; x3, rest 30 sec

26/11

GROUP A
A. Front Squat @ 20X1; 3-4 reps; x5, rest 3 min – build on last week
B. DB Split Squat @ 30×0; 5-6 reps/leg; x3, rest 30 sec between legs
C. 12 min;
5 UNBROKEN Weighted Chin @ 20×1
3-5 Deficit Hspu

GROUP B
A. Front Squat @ 30X1; 4-5 reps; x5, rest 2 min
B. DB Split Squat @ 30×0; 5-6 reps/leg; x3, rest 30 sec between legs
C. 12 min;
3-5 Negative Pronated Pull @ 60a1
10 UNBROKEN Strict Hand Release Pushup

23/11

GROUP A
A. Push Press; 3-3-2-2-1; rest 2-3 min – heavy
B1. OH Squat @ 32×1; 4-5 reps; x4, rest 90 sec – build on last week
B2. Knees To Elbows; AMRAP; x4, rest 90 sec
C. 8 min;
4 Burpee
6 Wall Ball
8 KB Swing

GROUP B
A. Strict Press. Push Press @ 20×1; 1.2 reps; x5, rest 2 min
B1. Seated DB Strict Press @ 20×1; 4-5 reps; x4, rest 90 sec
B2. Hanging Knee/Leg Raise; ALAP; x4, rest 90 sec
C. 8 min;
6 Burpee
8 KB Swing

21/11

GROUP A
A. 2-Pos Power Snatch (Above Knee. Floor); 1.1; x6, rest 1:30-2 min
B. Deadlift @ 52X1; 3-4 reps; x4, rest 2:30 min
C1. DB Single Arm OH Walking Lunge; 20 steps; x3, rest 60 sec (change hands @ 10)
C2. Hollow Rocks; AMRAP in 60 sec; x3, rest 60 sec

GROUP B
A. Hang Power Clean (above knee); 2 reps; x6, rest 2 min
B. Deadlift @ 32×1; 4-5 reps; x5, rest 2 min
C1. DB Walking Lunge; 16 steps; x3, rest 1 min
C2. Hollow Rock Hold; 60 sec; x3, rest 60 sec