Week 3.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday – Squat and Pulling A Back Squats - 5x5 E2MO2M 12mins   B single arm DB row x6 B1 DB Box step ups x6el   3 RFT 400m Run... [Read more]

Week 2.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday – Squat and Pulling A Back Squats - 5x5 E2MO2M 12mins AMRAP for Quality B Double bench DB row x6 B1 RFE split squats x6el “Buy, Buy, Buy”... [Read more]

Week 1.   Monday – Squat and Pulling Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Deadlift and pushing Saturday – Clean & Jerk Sunday - Service   Monday – Squat and Pulling A Back Squats - 5x5 E2MO2M 12mins B Chest supported DB row x6 B1 DB Box step ups x6el 6 rounds 12x pull-ups 12x... [Read more]

Week 12. This is the final week of this training program. You will be testing workouts you did back on the week of the 12th of September, seems such a long time ago. A lot of the work you have been doing over the last months has been in preparation for this testing week. Check your diary, book your classes... [Read more]

Week 11.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk A Segmented clean high pull (shin, knee, high hang), Hang muscle clean, Hang power and full clean 4x2,2,2,2,2 E2MO2M   B Split Jerk +Behind neck press... [Read more]

Week 10.   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 and split jerk 4x2,2,2,2,2 E2MO2M   B Split and... [Read more]

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 4x3,3,3,3,3 E2MO2M   B Split hold with Behind... [Read more]

Week 8.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Muscle clean, Clean pull, hang power clean, squat clean, split jerk 3x3,3,3,3 E2MO2M   Split hold with behind neck press 3x6   Power or squat clean and... [Read more]

Week 7.   Monday – Clean & Jerk Tuesday – Deadlift and pushing Wednesday – Conditioning Thursday – Gymnastics Friday – Snatch Saturday – Squat and Pulling Sunday - Service   Monday-Clean & Jerk Clean Deadlift, clean pull, muscle clean, power clean, squat clean 4x3,3,3,3,3 E2MO2M   2 position power or squat clean and Jerk 6x2+1 -for quality 16min   Racks... [Read more]