Week 7.

Monday – Squat and Pulling

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift and pushing

Saturday – Clean & Jerk

Sunday – Service

Monday –Squat and Pulling

A Front Squats – 6×2 E2MO2M

B Front squats and Back squats 2×3+6 @70%A

8mins for quality

3xefforts MRP Pull-ups

single-leg squats / pistols x6-12el

6min work

21-15-9

Dual KB rack squat

pull-ups

6min work

21-15-9

Dual KB Deadlifts

push press

Tuesday – Snatch

A Snatch grip high pulls, hang power snatch, snatch -5×3+3+1  light rhythm reps

B Hang Power Snatch /Squat Snatch

6x (3+ 1)

C Snatch grip HVY Pulls 4×3

Cardio intervals switch with partner

1x2mins ME Kcals

1x90sec ME Kcals

4×60 sec ME Kcals

Wednesday – Conditioning

E4MO4M for 5 rounds

16/20 kcals

6-8x power clean and press @75/45kg

working with a partners 16mins.

Switch after Kcals

P1

24/30 Kcals

P2 -1round

13xKB/Db Squat clean

13x down ups

13x dual KB/DB rows

Thursday – Gymnastics

Friday –Deadlift and pushing

A Podium Deadlifts 5×3-4 90sec

A2 Bench press 5x 3-4 rst 90sec

8 Rounds each alt rounds with a partner

12x Deadlifts @ RX 110/70Kg

6-8x Handstand Push-ups-scales

Lying banded hamstring curls x16

banded ext rotations x12ea

Saturday – Clean & Jerk

A: Clean high pull, hang power, front squats, push press 5-7×1+1+1+1 -15mins smooth

B: Power clean, squat clean and jerk 8×1+1 E2MO2M

Anthony Waller Special.

Sunday Service

3 Rounds for Time

50 Air Squats

7 Muscle-Ups / 14 Burpee pull-ups

10 Hang Power Cleans rx74/45kg

5x rope climbs

12 kcals

3x rope climbs

24 kcals

1x rope climbs

36 kcals

1x rope climbs

24 kcals

3x rope climbs

12 kcals

5x rope climbs

2sets

40x bicep EZ bar curls

20x Db rev curls

Week 6. We are halfway through this phase and those skills are coming along well. Remember to take your time when you have time – form before load.

Monday – Squat and Pulling

Tuesday – Snatch

Wednesday – Conditioning

Thursday – Gymnastics

Friday – Deadlift and pushing

Saturday – Clean & Jerk

Sunday – Service

Monday –Squat and Pulling

A Front Squats – 6×3-20mins

B Front squats and Back squats 3×3+6 @60%A

10min for quality

1x chest to bar power pull-ups or MU with 10-15 sec eccentric

3x squat jumps for height

2 rounds each Tag team with Partner

Short block run

ME horizontal ring row (feet on boxes)

Short block run

ME HR press-ups

Tuesday – Snatch

A Snatch grip high pull, paused drop under, snatch balance 5X1+1+1

B Power Snatch, Hang Squat Snatch

6x 1+ 1

C Snatch grip HVY Pulls 4×4-6

1000mtr Rowing /ski erg/800 run/50cals bike

3 rounds

6x D ball over the shoulder -heavy

12x DB push press RX20/12.5

18x burpees

1000mtr Rowing / ski erg / 800 run / 50clas bike

Wednesday – Conditioning

BB complex YGIG rounds for 12min

3x Hang power clean Rx /35/50

2x squat clean

1x cluster

“Victory – Hard and fast” either solo or YGIG movements

40/32 kcals

30 alt Db snatches 22.5/15

20x box jumps

10x alt single arm DVL squat clean n press 22.5/15

20x box jumps

30 alt Db snatches 22.5/15

40/32 Kcals

100x T2B

every break do 2 burpees

Thursday – Gymnastics

Friday –Deadlift and pushing 16min E2MO2M

A Podium Deadlifts 6×3-4

A1 Push press 6×3-4

10min for quality

B Rev drop lunges x6-8el

B1 kipping skill / Negative HSPU x6-8

16min

alt full rounds with a partner

12x double KB burpee deadlifts rx 24/18

6x pull-ups

4X KB Push press

Saturday – Clean & Jerk

A: Clean high pull, hang power, front squats, push press 5-7×1+1+1+1  -15mins smooth

B: Power clean, Front squat, jerk 6×1+3+1 E2MO2M

Anthony Waller Special

Sunday Service

20mins work -build weight through rounds

3-6x power cleans

12x air squats

3-6xpush press

12x press-ups

rest 1min BTWRS

For Time (15min cap)

2,000-meter Echo Bike

30 GHD or  Toes-to-Bars

50 Alternating Dumbbell Snatches 22.5/15

30 GHD/Toes-to-Bars

20 Burpee Box Get Overs