Monday: clapping push-ups,  burpees,  squat thrusts, air squats

Tuesday: Randy 75 power snatches 75/55 for time

Wednesday: Back squats once done with squats do 1 Jerk from the back rack with it

Thursday Annie and a press afterwards

Friday: Row, max push-ups rest a while, row max Pull-ups, rest a while, row, max wall ball shots 20/14

Saturday:  db deads, db hang power cleans, dB jush jerks 40/25

Powerlifting Meet after classes are over, stay and watch!!



Monday Upper Body Accessories

Handstand Push-ups do 45

Terminal Extension of drive phase, bar in front rack 5 sets of 3 exertions

Elbows Out DB Extensions 3×15

Strict DB Kickbacks 3×20

GHD DB’s See-Saw Row 5×15/side

100 Pull Aparts 1 Band

Tuesday Rest

Wednesday Speed Strength Clean and Jerk

Mid Thigh Hang Power Clean and 2 jerks 4×2 70%, 4×2 75%, 4×2 80%

Panda Pulls 10×2 75% SN

Ankles + DB’s 40 seated jumps

Ankle Weight+Ball Strict Hypers 200x

Single Arm Rear DB Flyes 3×20/side

Thursday Sleds Recovery Session

Sleds Recovery
4 trips Forwards
4 trips Backwards
2 trips Sideways
1 trip x
-Chest Presses
-Ab Twists

Pushing Sled:
10x 40m Runs, load up something fairly light, rest 1 minute between efforts
GHD Sit-ups 5×20

Quick reminder guys, I know sledding outside sucks, but it’s good stuff. Also, use the worst plates you can find, the Gold’s Gym ones, the BFCO black ones, and then there’s a 35 floating around too. Thanks

Friday Absolute Strength Snatch

Mid Thigh Hang Muscle Snatch

1 Board Bench Press7x1 90%

Rest week on ISO’s

Sledge Hammer Sideways 5×30 strikes/side

Hip and Back Extensions 75x

Saturday Dynamic Effort Lower Body

Safety Squat Bar on Back, Box Squat 12×2 55% of Low Box Max +25% chains, wide stance

20×1 Sumo Speed Pulls 50%+25%Bands

Inverse Curls, use a band 5×10

Sideways Sled Marching 2 Trips, with Micro around ankles Single Legged with Bands 90lbs and 2×1” 4 sets

Hanging Knee Raises 4×25, use ankle weights or a ball

Sunday Rest