Monday 7th October

Snatch

5 minute OMEM

1 x Power Snatch, 1 x Snatch

Front Squat

Establish a 1RM

Accessory Work

Overhead Lunge 4 sets of 8 reps (4 each leg)

X-Band Walks 4 sets of 5 steps left/5 steps right

Met Con

10 minute ladder

1 Bear Complex 70/40

10 Burpees
2 Bear Complex 70/40
10 Burpees
3 Bear Complex 70/40
Etc...

'Bear Complex' is:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press (behind the neck)

Sunday 6th October

Rest day

Well earned rest after an epic week of pb's. Enjoy.

New supplement.

http://youtu.be/t-3qncy5Qfk

Best Klokov video yet.

http://youtu.be/_PnubIFKigc

Everybody loves protein.

http://youtu.be/e47NxRtwVDU

Sunscreen.

http://youtu.be/sTJ7AzBIJoI

Saturday 5th October

Snatch

15 mins to establish a 1RM Snatch

Clean and Jerk

15 mins to establish. 1RM Clean and Jerk

Met Con

Nancy

5 rounds for time

400m run

15 Overhead Squats 42.5/30

Friday 4th October

Strict Press

Work to 1RM

Accessory Work

4 x 5 Weighted Pull Up

4 x Max Strict Ring Dips

'DT'

5 rounds for time

12 Deadlifts 70/50

9 Hang Cleans 70/50

6 Push Press 70/50

Thursday 3rd October

Clean

7 minute EMOM

1 x Clean and Jerk

Strength

Box Squat - 12 sets of 2 reps at 75%. Concentrate on speed and technique.

Sumo Deadlift - 6 sets of 1 rep at 65%. Concentrate on speed and technique.

Accessory

A) Good Girl/Bad Girl bands - 4x20

B) Banded Kettlebell Swings - 4x10

C) Supermans - 4x10

'Fight Gone Bad'

3 rounds for total reps, 1 minute on each movement, 1 minute rest between rounds:

Wall Balls 8/5

Sumo Deadlift High Pull 35/25

Box Jumps 24/20

Push Press 35/25

Row for calories

See notes on the board in the gym, any questions, I'll be hanging about the gym most of the day.

Wednesday 2nd October

Mobility

Spend 20 minutes working on your three biggest mobility issues.

Restoration

In a 50 minute window:

0-15 mins

Row 2km

Rest remainder

15-25 mins

Handstand Hold/Walk practice

25-40 mins

In partners, alternate 50m sled drags.

Use a weight that you can walk with at a steady pace

40-50 mins

Skill practice of your choice.

Tekkers session at 1330!!

Tuesday 1st October

Strict Press

9 x 3 @ 65%

Jerk

OMEM 7 Mins

1 x Jerk

Accessory

4 x Max Reps Strict Pull Ups

4 x Max Reps Strict Handstand Press Up

Met Con

4 Rounds For time

30 Double Unders

20 Sit Ups

20 Wall Balls

20 Toes To Bar

20 Hand Release Press Ups

400m Run