Monday, January 7th - Saturday, January 12th

Week 1


Monday


  1. Tall clean + hang clean - 8 x 2OTM x 65 -70%


(B) Clean pull - 90% x 5 x 3


(C) Back squat - 75% x 5 x 5


(D)

  • 30 Devils Press, 40/30lbs

  • 60 walking lunges

  • 30 burpees


(E1) Plank– 4 x 30s

(E2) Side plank – 4 x 30s/each

(E3) Rest 30s


Tuesday


  1. Snatch Balance + OHS - 80% (of snatch) x (1 + 1) x 5


(B) Jerk - 80% x 3 x 5


(C) 5 rounds

  • ï10 KB push press, 20/16kg

  • ï40 double unders

  • ï7 C2B pull ups


(D) Ski 100m x 5, rest 60 - 90s


Wednesday


(A1) GHD sit up – 4 x 8 - 10

(A2) Back extension – 4 x 8 - 10 with 3s pause at top

(A3) Hollow hold - 4 x 20s


(B) 200/160 cals AB



Thursday


  1. Tall snatch + hang snatch - 8 x 2OTM x 65 - 70%


(B) Snatch pull - 90% x 5 x 3


(C) Deadlift - 80% x 3 x 3


(D) 5 x 1 minute rounds, rest 2 minutes

  • 7 thrusters, 115/75lbs

  • max row cals with remaining time



Friday


(A1) Bench press - 75% x 5 x 5

(A2) DB row - 3 x 20/side, rest 60s between sides


AMRAP in 20 minutes

  • 5 ring dips

  • 10 DB snatch, 50/35lbs

  • Run 200m



Saturday



  1. Snatch - 70% x 3 x 5


(B) Clean & Jerk - 75% x 2 (1 + 1) x 5


(C) Front Squat - 75% x 3 x 5


(D) 18, 16, 14….4, 2 reps

  • wall ball, 25/16lbs

  • Ski erg cals