Day 1
1. Push or Split Jerk - 5x2
2. Back Squat - 6x4
3a. Cast Wall Walk - 5x5
3b. Pull Ups - 5x As Heavy as Possible
3c. Jumping Single Leg Deck Squat - 5x8-10 each leg
2. Back Squat - 6x4
3a. Cast Wall Walk - 5x5
3b. Pull Ups - 5x As Heavy as Possible
3c. Jumping Single Leg Deck Squat - 5x8-10 each leg
Day 2
1. 2 KB Snatch - 120 seconds, 90 seconds, 60 seconds, 30 seconds
- rest 45-60 sec
2a. Back Lever - 5x10-15 seconds
2b. Reverse Plank - 5x30 seconds
3. Sprints - 10x50 meters
- hills if possible
- rest 45-60 sec
2a. Back Lever - 5x10-15 seconds
2b. Reverse Plank - 5x30 seconds
3. Sprints - 10x50 meters
- hills if possible
Day 3
1. Power Snatch - 5x3
2a. Snatch Deadlift - 4x4
2b. Power Push ups - 4x8
3a. Cheat curls - 3x10
3b. Dips - 3x10 AHAP
4. 1 KB Complex - 3-5 rounds x 6-8 reps each
-perform all reps on one side, then take 30 sec rest, perform other side then 60 sec rest before repeating
- if you are using a lighter bell, take no rest at all if possible and up the reps
- snatch
- clean & jerk
- squat
- swing
2a. Snatch Deadlift - 4x4
2b. Power Push ups - 4x8
3a. Cheat curls - 3x10
3b. Dips - 3x10 AHAP
4. 1 KB Complex - 3-5 rounds x 6-8 reps each
-perform all reps on one side, then take 30 sec rest, perform other side then 60 sec rest before repeating
- if you are using a lighter bell, take no rest at all if possible and up the reps
- snatch
- clean & jerk
- squat
- swing
Day 4
1. Front Squats - 6x3
2a. Walking Lunges - 3-5x12/12
2b. Pull ups - 3-5x12
3. Sprints - 10x50-100m depending on ability
2a. Walking Lunges - 3-5x12/12
2b. Pull ups - 3-5x12
3. Sprints - 10x50-100m depending on ability