Thu
A. Warm Up
3 rounds
5 inchworms
10 hollow to super
10 air squats
B. Activation
B1. 3 x 3 reps
Weighted pull up/ BW Pull up/ Ring row
(make as hard as possible)
try to improve on last week
Rest 30 sec before B2
build on last week
B2. Standing 2 arm DB Press
3 x 5 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
8-6-4-2-1 Push Jerks
8-6-4-2-1 Power Cleans
Do all Jerks before doing Cleans, must be TnG
Totem 2+
5-5-4-4-3-3-2-2-1-1 Power Snatch
must be touch and go
Oct 15
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 - build on last week
Rest 2 min btw sets, LIGHT
BASE+
2 x 3 @ 10X1 (heavy)
Rest 3 min Btw Sets then start tempo sets
2x8 @ 3030 - 40-50% 1RM
Rest 40 sec between the two Sets
D. Conditioning
3 x 3 on/ 1 off
W2B - BASE strength
10 power cleans @ 40kg
75 DUs/150 single skips
Max burpee pull up
Totem 1 + strength
8 power cleans @ 60kg (must be done in singles)
75 DUs/150 single skips
Max burpee pull up