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 (Weighted) Pushups 4 x 8 or max

A3 S/L Glute Bridge 4 x 10 r/l

B1 BEAR Complex 4 x 3



Tabata Burpee


Core circuit - 3 Rounds:

5 SA Sit r/l

10 Russian Twists

20 KB Swings




A1 Back Squat 4 x 4

A2 Plate Around the Worlds 4 x 6 r/l

B1 Back Squat 20 rep max

C1 Seated KB OH Press 3 x 10

C2 KB Pullover 3 x 12



KB Complex: Single arm

2 Rounds:

5 swings right

5 Push Press right

5 Front squat right

5 swings left

5 Push Press left

5 Front squat left

+ 20 Box Jump after round 2

+2Rounds again




A1 Push Press 4 x 6

A2 Bent Over Reverse Fly 4 x 8

A3 Band Pullaparts 4 x 12

B1 BB Hip Thrusts 3 x 10

B2 Box Jump 3 x 3


Cond: 5 Rounds

10 Goblet Squat

10 Push Up

5 Pullup/chins or 8 ring rows


100/80/60/40/20 Skips




A1 Jammer Reverse Lunge and Press 4 x 6 r/l

A2 Landmine 4 x 16

B1 2min Plank (Weighted if possible)

B2 90s Glute Bridge

C1 Hang Clean


Cond: 3 Rounds 40s on/20s off


Ring Plank

Jump Lunge




A1 Chins 4 x 5

A2 Inchworm with Pressup 4 x half length

A3 SA Farmers hold 4 x 30s r/l

B1 Back Squat 3 x 10


Cond: Ascending ladder – 8mins

Hand release Pushups


Hanging Knee Raises