27/10/14

A. AK Hang power snatch.Power snatch.OHS – 1.1.1 x 5, rest 60 B1. DB split squat @3010; 8-10 reps x 3; rest 30 between sides B2. DB/KB single arm row @3010; 8-10 reps x 3; rest 30 between sides C. 30 sec to do 6 power snatch (30/20) for quality 30 sec L side plank 30…

24/7/14

A.      Jerk Balance – 5 reps x 5, rest 60 sec B.      Thruster from the rack  – 3-5 reps x 5, rest 2min C.      12-9-6-3 Power Snatch @40/30 Lateral bar burpee Rest 3 min 12-9-6-3 Power Clean @40/30 Bar facing burpee

14/10/14

A. Double unders practice with partner – 60:60 (one person working at a time) B. 3 rounds 15 KB swing (24kg/16kg) 10 Burpees 300m row rest 3 minutes after each round C. 3 rounds 10 – 20 Goblet Squats 20 cal Assault Bike rest 3 minutes after each round D. Single Arm Farmers Carry –…