Over the next 6 weeks we will be focusing more on upper body push and pulling strength. This will be in conjunction with introducing more powerful movements including the hang clean and split jerk. We will continue to work on our squat, introducing the front squat, as well as maintenance of single leg strength.


“Stronger people are harder to kill”




Supplementary: 30 reps of the chosen exercise per session, before, during or after


Mon – Good mornings

Tues – Leg Lowers

Wed – Bird dogs

Thurs – Glute bridges

Fri – Back Raises



Lat stretch – banded stretch, lx ball on side of armpit

Ask how to perform


Strength and stability:

If you haven’t a strict pullup yet, try to accumulate at least 20 ring rows/banded pull-ups.

If you haven’t a strict pushup yet, try to accumulate at least 20 box pushups per session.




A1 Pullups 4 x 8

A2 KB Chest press 4 x 10

A3 SL Deadlift 4 x 8 r/l

B1 Mid Thigh Hang Clean 5 x 5



15 Pullups/30 Ring Rows

5Rounds: 5 Pushups

10 KB Swings

15 Pullups/30 Ring Rows




A1 Back Squat 4 x 4

A2 Rotating Plank 4 x 10 r/l

B1 Back Squat 20 rep max

C1 Kneeling SA OH Press 3 x 8r/l

C2 Bent Over SA Row 3 x 8 r/l


Cond: Partner Workout

100/150 Wall balls

- Partner bar hang while other partner works.

- Only do wallballs while other person hangs.

- Every break in wallballs or bar hang = 1 burpee.



A1 Push Press 4 x 6

A2 Overhand Grip Ring Row 4 x 10

A3 Partner Band Rows 4 x 8 r/l

B1 Hip Thrusts 3 x 10

B2 Box Jump 3RM


Cond: 3 Rounds. 50s on/10s off, 45s on/15s off, 40s on/20s off


Box Jumps

Weighted Crunch




A1 OH KB Walking Lunge 4 x 12

A2 Twist & Press 4 x 8

A3 Alternating Ball Pressup 4 x 6

B1 Mid Thigh Hang Clean 5 x 5



30 Wallballs

20 Spiderman Plank

10 Burpee Squat Jumps

5 Chins

10 Burpee Squat Jumps

20 Spiderman Planks

30 Wallballs




A1 Chins 4 x 5

A2 Resisted Bear Crawl 4 x 2 lengths

A3 Side Plank Crunch 4 x 10

B1 Back Squat 3 x 10



Tabata Mountain Climbers + Box Jumps


4min Core AMRAP

5 Hanging Knee Raises

10 Knee to Elbow Crunches

10 Glute Bridges




Missed Lift/Technique Work