Monday 14/05/18
Bulgarian Split Squat
5 x 10 EL
Front Foot Raised
Between Each Set
8-10 Seated Z Press
8-10 Palov Press
25 Mins To Complete The Work
9 MIn Ladder
3-6-9-12
Hang Power Clean @ 50/35
Burpees Over The Bar
Tuesday 15/05/18
3 x
5 SA Sots press ES
10 KB Snatch EA
50ft Duck Walk
12 Min EMOM
High Hang Snatch
Hang Snatch
Snatch Balance
12 Mins For Quality
20 Alternating KB Floor Press
5-10 Strict Pull Ups / Inverted Row
20 Hollow Rocks
10 Double KB RDL
Wednesday 16/05/18
Front Squats
10-8-6-4-2
Build over sets
Guide %'s will be given
Between Each Set
10 KB Bent Over Row
Side Plank Dips 30- Sec ES
2 Rounds
70 Wall Balls
15 Power Snatch or 30 DB Snatch
Thursday 17/05/18
5 x + load over sets
1st Pull - 3 sec pause at knee
knee to high hang - 2 Sec Pause
High Hang Clean - 1 Sec Pause
1 Jerk - 2 Sec Pause
12 Mins To Build To Heavy
Hang Power Clean
Power Clean
Jerk - Push or Split
2 Min to set the bar
6 Min EMOM
2 Hang Clean 2 sec pause in catch
1 Jerk - 2 Sec Pause in Catch
65-75% of above max
In Pairs - 3 Rounds Each
I Go You Go
Row 200m
Run 200m
Friday 18/05/18
Push Press
10-8-6-4-2
Build over sets
Guide %'s will be given
Between Each Set
6-8 SL RDL EL
10 Banded Wood Chop ES
25 Mins To Complete The Work
3 Rounds
Run 200m
15-20-25 KB Swing
15-20-25 Pull Ups
Run 200m to start each round