Week Commencing 12122016

Monday 12th

Work up to heavy hang snatch – high hang snatch complex.

60kg.

4 Tabatas

  1. Alternating dumbbell snatch @25kg
  2. Deficit HSPU
  3. Burpee pull ups
  4. Bench dips

Tuesday 13th

For time;

1000m run

90 squats

80 sit ups

70 jumping lunges

60 press ups

50 russian twists 20kg plate

40 OH lunges 20kg plate

30 GTOH 20kg plate

20 jumping squats

10 burpee to plate

16:58

30 seconds max effort assault bike – 25 cals

12 squat clean and jerk @70kg

20 cal assault bike

Wednesday 14th

Push press warm up

6*3 push press @75kg

27 unbroken kipping T2B

Thursday 15th

5*5 deadlift @ 130kg

Grace – 30 clean and jerk @ 61 – 3:23 (pb is 3:07 😦 )

Friday 16th

Rest day some miles walking

Saturday 17th

Back squats;

5@100

3@105

3@105

2@105

3@100

Weak!! Combination of no sleep last night – bubs, and DLs on Thursday I think

Pause (at the bottom) jumping squats

3*3@80

5*6 strict pull ups – not quite C2b, but to shoulders

10* snatch / hang snatch complex

4@50

6@55

Focus on speed

Sunday 18th

Rest day

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