Week 9.
Monday – Clean & Jerk
Tuesday – Deadlift and pushing
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Snatch
Saturday – Squat and Pulling
Sunday – Service
Monday-Clean & Jerk
A Segmented high pull (shin, knee, high hang), Hang muscle clean, Hang power, push jerk and full clean
4×3,3,3,3,3 E2MO2M
B Split hold with Behind neck press 4×3 E2MO2M
C Power or Squat Clean and Jerk 6×2+1 -for quality 16min
Fast round. YGIG
3x2min AMRAP 2min rest
12x DB thrusters rx20/12.5
12x T2B/T2R/V Sits
Tuesday – Deadlift and pushing
A Sumo Deadlifts 6×4-6
A1 Incline Bench press 6×3-5
B RFE split squats 4×4-6each leg
B1 4x ME kipping plus Handstand holds
AMRAP
8x Dual Devils Cleans rx20/12.5
8elx DB Box Step Ups
8x Burpee to target (box jumps)
Wednesday – Conditioning
Warm up well for this one, please!
With a partner reps/Kcasl each anyway you want -sensible
40 kcals
32x Deadlifts rx70/50
24x Pull-ups (scales)
18x Power cleans rx70/50
12x MU (scales – dips/pull-ups)
6x Clusters rx70/50
12x MU (scales – dips/pull-ups)
18x Power cleans rx70/50
24x Pull-ups (scales)
32x Deadlifts rx70/50
40 kcals
In the reaming time accessory work
Banded pull a parts x20
Bicep curls x20
external rotations x20
Tricep ext x20
Thursday-Gymnastics
Friday – Snatch
A Segmented high pull (shin, knee, high hang), Hang muscle snatch, hang power, BTK snatch grip push jerk, Snatch balance and full snatch
4×3,3,3,3,3,3 – E2MO2M
B Snatch balance 3×3
C Squats or power Snatch 6×2/3 E2MO2M
For Time
20-15-10-5 reps of:
Toes-to-Bars
Burpees over DB
Alternating Dumbbell Snatches (22.5/15 kg)
Saturday – Squat and Pulling
A Back Squats – 6×5,5,3,3,3,3- We are looking for a PB 3rpmx
A1 Chest supported DB rows 5×4-6 -HEAVY
B Pistols/1lg squats 4×6-10el rest 60
B2 Hanging beats swings to pull 4x
Anthony Waller Special
Sunday – Service
12min AMRAP
RX 50/40kg
1x Snatch
3x Clean and press
30 DU
4 rounds
12x Burpees
18x TTB/T2R
24x OH step Walking lunges-9/7Kg wall ball
18 pull-ups
12xHSPU
rest 1min
24 K-Cals AFAP
