Thu
A. Warm Up
3 rounds
5 inchworms
10 hollow to super
10 air squats
B. Activation
B1. 3 x 4-5 reps
Weighted pull up/ BW Pull up/ Ring row
(make as hard as possible)
Rest 30 sec before B2
build on last week
B2. Standing 2 arm DB Press
3 x 8-10 reps @ 2111
Rest 60 sec before returning to B1
C. Barbell Skill work
OT2min for 10 sets
W2B
3-5 Hang Clean with less than or equal to 30/20kg
2 sec pause in bottom
3-5 Push jerks with pause in catch
BASE - Totem 1
10-9-8-7-6…. TnG PC&PJ
building weight each set
Totem 2+
10-8-6-4-2 PC&J
10-8-6-4-2 Power snatch
do all the CJ before doing next 5 sets on Snatch
again building on weights working TnG technique
October 1
Wed
A. Warm Up
3 rounds
10 ball slams
10 rotational slams - 5 each side
10 footy passes to wall - 5 each side
5 goblet squat thruster
B. Hip Flow
C. Strength
Front Squat
W2B
3 x 4 @ 25X2 ( down, 5 sec hold, 2 at top before next rest) with plates under heels
Rest 2 min btw sets, LIGHT
BASE+
3 x 8-10 @ 22X1
Rest 2 min Btw Sets
D. Conditioning
4-6 x 90 on/ 90 off
W2B - BASE strength
5 thrusters @ 40kg
40 DUs/80 single skips
Max shuttles
Totem 1 + strength
5 clusters @ 60kg (must be done in singles)
40 DUs/ 80 single skips
Max shuttles