Friday the 1st of March

As we are having our In house weightlifting comp on Saturday we won't be testing our 1 rep max on the Snatch and clean and Jerk.

Instead you will have a choice of

3 sets of 5

As we have lots of new members ..new members will be given a chance to get some numbers on the PB Board and will be allowed go for a 1 rep max on either or both lifts.

Press

Or

Deadlift


Workout

5 Rounds

200 m Run

21 V- sits
21 Sit Ups
21 Hollow Rocks

Thursday the 28th Of February

   Skill

 

    Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets

      Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 2 x 4 sets

      Clean & jerk - 65% x (3 + 1) x 5

      Snatch balance - 5 x 3

 

 

     Workout

 

     10 minutes

 

     21 Deadlifts 70kg /100kg

     21 Burpees

     15 Deadlifts

    15 Burpees

      9 Deadlifts

      9 Burpees

 

 

 

Wednesday the 27th of February

Skill

Warm-up series

 

2 push press + 2 jerk behind neck + 2 press behind neck in split position - 4 sets

Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets

Hang snatch high-pull, flat-footed - 4 x 4

Front squat - 75% x 4 x 6

Workout

 

Amrap 12 Minutes

 

5 Toes to Bar  

7 Wall Balls  

9 Box Jumps   

 

 

Tuesday the 25th of February

Skill

Warm-up series - 2 snatch long pull + 2 overhead squat + 2    Sots press x 4 sets

 

Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 2 x 4 sets

 Snatch - 65% x 3 x 5

Snatch push press + OHS - 5 x 3+1 

 

3 sets: no rest:

10  chainsaw rows 10 EACH SIDE 

15 v-sits

 

10 Burpees

 

You're doing one fewer reps on the snatch segment pulls this week, so take the weight up. The reps for the snatch push press and overhead squats are the same, but try to up the weight at least slightly this week. Again, though, keep the weight within your ability to execute perfect reps. 

 

Go heavy on the KB chainsaw rows - use your whole body to get the weight up.

Monday 25th of February

Skill

Add weight to all exercises from last week. Be smart about your increases - make the weights challenging, but remember that every rep of every set must be done as close to perfectly as possible. You don't need to increase equally among exercises.

Warm-up series - 2 snatch long pull + 2 snatch push press + 2       overhead squats - 4 sets

    Power snatch + OHS + snatch (2 sec pause in bottom of OHS and    snatch) x 5 sets

 

    Push press + jerk behind neck + jerk (5 sec hold in split)x5sets
 

    Jerk dip squat - 5 x 3

 

 

3 sets - no rest:

10 1-arm KB swings per arm 16kg/24kg

10 1-arm KB push press per arm

10 sit-ups

 

 

Amrap Double Unders

 

5 Minutes

Friday the 22nd Of February

Skill


Your choice of warm up series

1  rep max Snatch

1 rep max clean and Jerk


Workout

Amrap

3  Minutes

1 minute Rest

Thrusters - 30/45kg

3 Minutes

Pull Ups

Thursday the 21st of February

Skill

Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets

    - Clean segment pull (1, knee, hip, finish) + clean pull - (1+1) x 2 x 4 sets

    - Clean & jerk - 65% x (3 + 1) x 5

    - Snatch balance - 5 x 3

 

Workout

25 Box Jumps

5 Rounds

10 Wall Balls
10 Squat Cleans
10 Broad Jumps

25 Box Jumps