2nd December to 8th December 2019

Posted 1st December 2019 by Geoff Stewart


Lets get into it Week 2-4. so some people have already fallen foul of the  part bus and the jolly month of December has only just started. Find below your training plan for the following week.


Keep those pies warm…..

Monday – Squats and more some air squats

Tuesday – Snatching and breathing

Wednesday -Power clean for “Rugrats”

Thursday -Unicorn ninja magic stuff

Friday – Deadlift, bench press and pump

Saturday – Cleans, Clusters and “inverse”

Sunday – Cindy running (more…)

December – Weightlifting

Posted by Josh Schouten

We start the first week strong! We are going to test our main lifts in week 1 and establish where we are and if you are new to Oly and aren’t sure what your maxes our, this is a fun way to find out!

Throughout the weeks, we will be including a lot more work from mid-shin and/or a pause at the knees, focusing on trying to maintain strong back throughout the whole lift.

Snatch Balance and OHS, to work on our core!

Squats percentages are on the upper %, therefore make sure your warm up sets are dynamic and explosive.


Week 1


A: Power Snatch + Snatch Balance : 5×1+1 ( Keep it light)

B: Snatch Lift Off + Power Snatch + Snatch : 4×1+1+1 (do not exceed 70%)

C: Snatch: Find your max for the day