Monday 28/06/18
Bulgarian Split Squat
5 x 10 EL
Front Foot Raised
Between Each Set
8-10 HSPU or 5 Negative HSPU
30 Sec Side Plank Rotations - Weighted
KB or DB DT - 5 Rounds
12 Deadlifts
9 Hang Cleans
6 STOH
Tuesday 29/05/18
5 x + load over sets
1st Pull - 2 sec pause at knee
knee to high hang - 2 Sec Pause
High Hang Clean - 2 Sec Pause
1 Jerk - 2 Sec Pause
14 Mins To Build To Heavy
Squat Clean
Jerk - Push or Split
For time
Run 1 Mile
Wednesday 30/05/18
Front Squats
10-8-6-4-2
Build over sets
Guide %'s will be given
Between Each Set
5-10 Strict Pull Ups 0r 3-5 Weighted
10 Kneeling Slam Ball Rotation
In Pairs - 10 Rounds
I Go You Go
Run 100m
10 Burpee Bar Touch
Thursday 31/05/18
3 x
5 SA Sots press ES
10 KB Snatch EA
50ft Duck Walk
12 Min EMOM
Hang Snatch
Snatch Balance
OH Squat
Progress load
10 Pull Ups or 5 Bar MU
3 wall climbs 30 air squats - 40 squats - 50 squats
30 air squats - 40 squats - 50 squats
Friday 01/06/18
Push Press
10-8-6-4-2
Build over sets
Guide %'s will be given
Between Each Set
10 KB Jefferson Curl
5 Kneeling Rotation Throw
3x 200m Farmers Carry
Every time the KB's Drop
Accumulate 10 wall balls every time you drop
ie 3 drops = 30 wall balls to be done before the next 200
15 Min Time cap