Monthly Archives: August 2016

Thursday 1st September

Strength: Snatch up to a heavy single Snatch 3×2 @85-90% of above Snatch 2×3 @80-85% Snatch 1×5 @70-75% Met Con: 21,15,9 Stoh 60/40kg Sumo high pulls 60/40kg

Wednesday 21st August

Strength: Weighted dips 5×5 Kipping toes to bar 21,15,9 Met Con: 3 rds 7 deadlifts 140/95kg 9 burpees 12 chest to bar pull ups

Tuesday 30th August

Strength: Clean & Jerk 6×2 Met Con: 500m row Into 3 rds 10 thrusters 60/40kg 20 ring rows Into 500m row

Monday 29th August

Strength: Turkish get up 3×3 on each arm Strict chest to bar pull up 3×5-10 Met Con: In a pair complete 200 double unders 50 power cleans 50 toes to bar 35 shoulder to overhead 35 toes to bar 35

Sunday 28th August

Gym closed

Saturday 27th August

Strength: Front squat + leg lifts 5×4+12 Met Con: 3 rds 20 oh lunges 50/35kg 20 KB swings 32/24kg

Friday 26th August

Strength: Snatch up to a heavy single Snatch 3×2 @85-90% of above Snatch 2×3 @80-85% Snatch 1×5 @70-75% Met Con: 5,4,3,2,1 ball to shoulder 75/50 10,8,6,4,2 burpees

Thursday 25th August

Strength: Weighted dips 5×5 Kipping toes to bar 21,15,9 Met Con: 3 rds 10 Front squat 80/52.5kg 8 Muscle ups Into 100 double unders Into 3 rds 10 Stoh 70/47.5kg 25 sit ups

Wednesday 24th August

Strength: Clean & Jerk 6×2 Met Con: 20 ring dips Run 400m 20 KB swings 32/24kg Run 400m 20 knees to elbow Run 400m 20 Burpees Run 400m 20 chest to bar Pull ups Run 400m 20 Box jumps 24/20″

Tuesday 23rd August

Strength: Turkish get up 3×3 on each arm Strict chest to bar pull up 3×5-10 Met Con: 20 min amrap 5 handstand push ups 10 pull ups 15 box jumps 24/20″