Thursday 31st October

Clean and Jerk

Work to a 1RM Clean and Jerk

Strength

Front Squat Box Squat 12 sets of 2 reps at 80%

Deadlift 6 sets of 1 rep at 65%. If you feel strong, add a band. Concentrate on speed and technique.

Accessory Work

4 x 8 Barbell lunges

4x 10 Banded kettlebell swings

Met Con

For time

50 Double Unders

10 Power Cleans 80/50

20 Burpees

30 Kettlebell Swings 24/16

40 Air Squats

500m Row

40 Air Squats

30 Kettlebell Swings 24/16

20 Burpees

10 Power Cleans 80/50

50 Double Unders

Tuesday 29th October

Jerk

OMEM for 5 minutes

2 x Push Jerks

Strength

Bench Press 9 sets of 3 (3 sets wide, 3 sets close, 3 sets normal) at 65%

Accessory Work

4 x 5 Weighted Pull Ups

4 x 30 second L-Sit hold

Met Con

15 minute AMRAP

400m Run

20 Press Ups

20 Sit Ups

20 Air Squats

Monday 28th October

Snatch

Work to a 1RM Snatch

Strength

Work to a 1RM Deadlift

Accessory Work

4 x 8 Good Mornings

4 x 8 Hanging straight leg raises

Met Con

For Time

21-15-9

Thrusters 60/40

Box Jumps 30/24

Saturday 26th October

In a 60 minute window...

0-10 mins 

4 attempts at max effort unbroken double unders

10-30 minutes

21-15-9

Power Snatch 40/30

Toes To Bar

400m Run

30-40 minutes

Establish your fastest time for 50m sled drag with 100/65. You may have as many attempts as you like inside ten minutes.

40-60 minutes

Mobility work!

Friday 25th October

Strength

1RM Bench Press

Accessory

4 x Max ring muscle ups

4 x Max distance handstand walk

Met Con

10 Split Jerk (alternating) 70/40

100m run

8 Split Jerk 70/40

100m run

6 Split Jerk 70/40

100m run

4 Split Jerk 70/40

100m run

2 Split Jerk 70/40

Runs to be done as 50m shuttles.

Thursday 24th October

Clean and Jerk

Every 45 seconds for 6 minutes

1 x Clean and Jerk

Strength

Front Squat Box Squat 12 sets of 2 reps at 75%

Deadlift 6 sets of 1 at 65%

Accessory Work

4 x 4 Barbell Step Ups

Met Con

4 minute AMRAP

8 Back Squat 40/30

8 Push Press 40/30

1 minute rest

4 minute AMRAP

8 Burpees

50m Sled Drag 60/40

1 minute Rest

4 min AMRAP

8 Front Rack Lunges 40/30

8 Toes To Bar

Wednesday 23rd October

Skill

20 minutes to work one or two of the following skills:

Handstands

Double Unders

Kipping/Butterfly pull ups

Recovery

For 40 minutes, cycle through the following work:

2km Row

400m Sled drag

Maintain a pace at which you can hold a conversation.