Due to the bank holiday, there will not be a coached session on Monday, classes will resume as normal on Wednesday.

Monday

Clean Pull Under – ~50%/3 reps x 4 sets

Clean & Jerk – 75%/2+1 rep x 4 sets

Front Squat – 70%/5 reps x 5 sets

Static Inchworms + Strict Press – 20 reps + 8 reps x 3 sets

 

Wednesday

Snatch Pull Under – 50-60%/3 reps x 4 sets

Snatch + Overhead Squat – 70%/2+2 reps x 5 sets

Snatch Pull – 90-95%/3 reps x 4 sets

GHD Back Extensions + Landmine Twists – 10 reps + 20 reps x 3 sets

 

Friday

Rebound Split Jerk – 3 reps x 5 sets

No Foot Clean + Clean – 75-80%/1 rep x 5 sets

Speed Back Squat – 70%/3 reps x 5 sets

Hanging Leg Raises + Banded Seated Row – 10 reps + 15 reps x 3 sets

Monday

Hang Clean + Squat Jerk – 2+1 reps x 5 sets (at working weight)

Clean & Jerk – 80-85%/1 reps x 4 sets

Front Squat – 90%/2 reps x 4 sets

Aleknas + Strict press – 15 reps + 8 reps x 3 sets

Wednesday

Snatch – heavy 2, then -5-10kg/2 reps x 3 sets

Snatch Pull – 90-95%/3 reps x 3 sets

Pause Back Squat – 85%/3 reps x 2 sets, 90%/2 reps x 2 sets

GHD Back extensions (weight on back) + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

Split Jerk (5 seconds pause in split) – 75-80%/2 reps x 4 sets

Clean – Heavy 1, then 2 reps x 3 sets

Front Squat – 75-80%/3 reps x 4 sets

Hanging Leg Raise + Pendlay Rows – 10 reps + 10 reps x 3 sets

Monday

Power Snatch – find a heavy 1 (perfect technique, no excessive starfish!!!)

Snatch – final power snatch weight /1 rep x 3 sets (strip weight down and build back up)

Front Squat – 85%/3 reps x 4 sets

Aleknas + Strict press – 15 reps + 8 reps x 3 sets

Wednesday

Clean & Jerk – 80%/1+2 reps x 4 sets

Clean Pull to Thigh – 100%/3 reps x 3 sets

Pause Back Squat – 85%/3 reps x 3 sets

GHD Back extensions (weight on back) + Landmine Twists – 10 reps + 20 reps x 3 sets

Friday

3 point Overhead Squat – 3 reps x 5 sets

Snatch + Hang Snatch (below knee) – 80%/1+1 reps x 4 sets

1 and 1/4 Front Squat – find heavy 1, then -10kg/1 reps x 3 sets

Hanging Leg Raise + Pendlay Rows – 10 reps + 10 reps x 3 sets

Monday

No Foot Clean + Power Jerk – 75-80%/1+1 reps x 4 sets

Clean & Jerk – 80%/1 reps x 3 sets

Front Squat – 80%/4 reps x 4 sets

Deadbugs + Kneeling Bottom Up KB press – 20 reps + 10 reps /arm x 3 sets

Wednesday

Snatch Pull + Snatch – 80%/1+1 reps x 4 sets

Snatch Pull to Hip – 95-100%/3 reps x 3 sets

Pause Back Squat – 80%/3 reps x 4 sets

RFE Split Squats + Landmine Twists – 6 each leg + 20 reps x 3 sets

Friday

Split Jerk (5 seconds pause in split) – 70-75%/2 reps x 4 sets

Clean + Hang Clean (below knee) – 75-80%/1+1 reps x 4 sets

1 and 1/4 Front Squat – find heavy 2, then -10kg/2 reps x 2 sets

Hanging Leg Raise + Pendlay Rows – 10 reps + 10 reps x 3 sets

Monday

Clean & Jerk – find heavy single, then 80-85%/2 reps x 3 sets

Split jerk (pause in dip) – 70-75%/2 reps x 4 sets

Back Squat – 3 reps x 3 sets (heavier than last week)

Hanging Leg Raise + Push Press – 10 reps + 5 reps x 4 sets

Wednesday

Snatch High Pull + Snatch + OHS – 75-80%/1+1+1 reps x 4 sets

Snatch – 90%+/1 reps x 3 sets

Floating Snatch Deadlift – 90-100% of snatch /4 reps x 3 sets

Face Pull + GHD Back Extensions – 12 reps + 10 reps x 3 sets

Friday

Clean Pull Under – ~50%/3 reps x 4 sets

Clean + Jerk – 3+1 reps x 4 sets, 2+1 reps x 3 sets

Front Squat – 90%/1 rep x 5 sets

Side Plank + Pendlay Rows – 30 seconds each side + max reps x 3 sets

Strength:

Every 90 seconds for 15 mins (10 sets)

2 Power Snatch

(work to heavy double over the sets)

 

Metcon:

For time:

1000m row

60 reverse lunges (BW)

30 SHSPU or L-seated DB Press

Monday

Muscle Snatch + Heaving Snatch Balance – 55-60%/2+2 reps x 4 sets

Snatch — 70-75%/2 reps x 5 sets

Snatch Pull – 85%/3 reps x 2 sets, 90%/2 reps x 3 sets

Hanging Leg Raises + Snatch Press – 10 reps + 6 reps x 4 sets

 

Wednesday

No Contact Clean + Push Press – 2+2 reps x 3 sets, 1+1 reps x 4 sets (start at 60-65%)

Clean & Jerk – 75-80%/1 reps x 4 sets

Back Squat – 80-85% of C&J/3 reps x 5 sets

Swiss Ball Deadbugs + Barbell Rows – 20-30 reps + 8 reps x 3 sets

 

For the no contact clean + push press, start counting the prescribed sets once you’ve warmed up to 60-65% of your 1RM C&J. You can go up in weight at your own discretion within the prescribed sets.

 

Friday

Snatch no foot + snatch – 75-80%/1+1 reps x 4 sets

Clean + front squat – 80%/2+1 reps x 4 sets

Front Squat – 85% of C&J/3 reps x 4 sets

Suitcase carry + Strict press- 1 Length of gym each side + 5 x 5 sets

Due to a hospital appointment, unfortunately I won’t be in on Wednesday. Fraser will be covering the class. I will be in on Monday and Friday as normal.

Monday

Heaving Snatch Balance – 80-85%/2 reps x 4 sets
Snatch + Hang Snatch (below knee)— 75-80%/1+1 reps x 5 sets
Snatch Pull to Hip – 85%/3 reps x 3 sets, 95%/3 reps x 2 sets
Hanging Leg Raises + Snatch Press – 10 reps + 6 reps x 4 sets

Wednesday

No Contact Clean + Power Jerk – 80%/1+1 reps x 4 sets
Clean + Front Squat + Jerk – 70-75%/1 reps x 4 sets
Back Squat – 85% of C&J/4 reps x 4 sets
Swiss Ball Deadbugs + Barbell Rows – 20-30 reps + 8 reps x 3 sets

Friday

Snatch – 80%/1 reps x 4 sets
Clean & Jerk – 85-90%/2+1 reps x 3 sets
Front Squat – 80% of C&J/3 reps x 4 sets
Suitcase carry + Strict Press- 1 Length of gym on each side (platforms to GHDs = 1 length) + 5 reps x 5 sets

Monday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 20m Duck Walk (hands on head), 10 Sotts presses

1 round of: 5 Overhead squats, 5 Snatch Deadlifts, 5 Drop Snatches, 5 Snatch pull under,  5 Snatches

Level 1

Snatch + Hang Snatch (below knee) – 1+2 reps x 6 sets

Back Squat – 5 reps x 3 sets

BTN Snatch grip Press + Overhead Squat – 5+3 reps x 4 sets

Level 2

Jumping Snatch Pull – Bar /5 reps x 3 sets

Snatch – 80-85%/2 reps x 5 sets

Snatch Deadlift (5 second eccentric) – 90-100%/3 reps x 4 sets

Back Squat – 75%/4 reps x 4 sets

BTN Snatch shoulder press + Overhead squat – 5+3 reps x 4 sets

 

Wednesday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 20m Duck Walk (hands on head), 10 Press in Split

1 round of: 5 Front Squats, 5 Jerk Balance, 5 Clean Pull under, 5 Pause jerks, 5 Clean and Jerks

Level 1

No foot Clean + Split Jerk – 2+2 reps x 6 sets

Clean Deadlift – 3 reps x 4 sets

Pull Ups/Lat Pull Down – max reps/10 reps x 4 sets

Level 2

No Foot Clean + Power Jerk – 70-75%/2+2 reps x 4 sets

Clean + Front Squat + Jerk – 75-80%/1 rep x 4 sets

Floating Clean Deadlift – 95%/3 reps x 3 sets, 105%/3 reps x 2 sets

Pull Ups/Lat Pull Down – max reps/10 reps x 4 sets

 

Friday

Warm Up

2 rounds of: 10 Good mornings (empty bar), 20m Duck Walk (hands on head), 10 Sotts presses

1 round of: 5 Overhead squats, 5 Snatch Deadlifts, 5 Drop Snatches, 5 Snatch pull under,  5 Snatches

Level 1

Snatch – 2 reps x 5 sets

Clean & Jerk – 1 rep x 5 sets

Front Squat – 4 reps x 3 sets

Deadbugs – 10 reps x 4 sets

Level 2

Snatch – 90%/1 rep x 4 sets

Clean & Jerk – 80-85%/1 rep x 5 sets

Front Squat – 80%/3 reps x 4 sets

Deadbugs – 10 reps x 4 sets

Warm Up

2 rounds of: 10 Good mornings (empty bar), 10 Wall Squats (hands on head), 10 Sotts presses

2 rounds of: 5 Overhead squats, 5 Snatch Deadlifts, 5 Snatch pull under

Main Session

Snatch Pull Under – 50-60%/3 reps x 4 sets

Snatch – 70-75%/3 reps x 8 sets

Back Squat – 75%/5 reps x 3 sets

Snatch Push Press + OHS – 3+3 reps x 4 sets