STRONGMAN

SWOD:
In pairs complete:

Buy in 200m stone carry bear hug

Followed by:

100 Stone over shoulder

80 Stone lunges

60 Stone over shoulder

40 Stone Squat

20 Stone over shoulder

*split the reps evenly between the team

** weight recommended 60/40kg

30’ TC

 

WEIGHTLIFTING

WEDNESDAY

Clean and Jerk 6/8

10 min to progress to a heavy split jerk from rack

  • 5 x 1 power clean + 1 squat clean PL
  • 4 x 1 clean lift off + 1 clean extension + 1 CJ PL
  • 5 x 1 CJ 85%
  • 4 x 3 clean power pull from deficit (heavy , keeping a GREAT form)

 

FRIDAY

Snatch 6/8

5 x 3 OHS PL

  • 5 x 2 High hang snatch (light)
  • 4 x 1 snatch + 1 high hang snatch PL
  • 5 x 1 snatch @ 85 %
  • 4 x 3 ( 1 snatch DL + 1 snatch power pull) for snatch DL focus on the bar path

 

MUSCLE UP DAY

In pairs

5 RFT

Split as you want as long as it’s even

10 Ring MU

20 HSPU

30 pistol Squats

40 AB Cals

 

GYMNASTICS

WARM UP

->Lizard Crawls

->HS Shoulder Alignment

 

STRENGTH (3 Rds)

->Pike Press on rings and med ball (10”)

->Ring Swap while hanging (R-L/L-R)

->Floor levers

 

SKILL

->Kipping

->Hands to chest/ribs/hips

PJ

PJ