Week Commencing 24102016

Monday 24th

Rest – ISF conference

Tuesday 25th

50-40-30-20-10 American swings @ 24kg (each round unbroken)

400m run after each round of swings

Squats – 5*10 @ 70kg

Kipping HSPU practice

Wednesday 26th

EMOM 15;

0-5mins 3 C&J @65kg

6-10mins 2 C&J @75kg

11-15mins 3 C&J @65kg

3 rounds (not for time)

10 GHD sit ups

10 GHD back raises w/10kg

10 GHD leg raises

Thursday 27th

10 rounds minute on (max effort), minute slow – Assault bike

3*100ft walks with 2 24kg KBs in front rack

5*20 unbroken TTB

Friday 28th

Mostly painting

3 rounds shoulder accessory work

10 front raises (alternate palm up / down, 7 lateral raises, 7 lent forward rear raises

I-Y-T – 7 reps each position

5kg plates

Saturday 29th

Complex of snatch pull, power snatch, snatch

Warm up

2@50kg

3@55kg

1@60kg (cocked up final snatch)

2 snatch singles at 60kg

5 snatch singles at 62kg

5 rounds

Row 500

16 burpees box overs

Rest 2.5-3 mins

Sunday 30th

50 Rounds

1 HSPU – kipping to practice kipping

2 squat cleans @60kg

3 Burpees

36:38

Strict press;

5@50kg

3@55

3@55

3@60

3@55 (tried 60 again, failed)

4@55

Push Jerk;

3@70

3@70

3@75

3@75

2@80 (failed third – twinged back – focus on tight core, stating vertical – do not lean back!!)

Monday 31st

Rest day

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