Wednesday 15th May

Great effort from every one who give it their best on last nights gymnastics wod, and also a massive shout out to nia  hitting 100kg back squat for a triple ( that's more then callum can do ASWELL)

Today we tackle some power snatches and powercleans + jerk, the hit a short and sharp.

21-15-9

SDHP 40/25
WALL BALLS 10,7kg

with a twist

British weightlifting coaching course level 1

Another sucsessfull BWLA level one this weekend.

No training over the weekend!!

There will be no training over the weekend as there is a BWLA level one course on over the weekend!!

Rest up big week of training ahead, where we will see MAX effort back squat on monday, MAX Snatch on Friday and max Front sqaut on Saturday. 

Over the next three weeks are going to be vitally important, this means, sticking to your weights building up to your weights correctly, keep on top of your mobility and rely on your tekkas.

The first 6 weeks will mean nuthing if you skip these last 3 this is your chance to smash all previous PB's.

chipper time

sorry for the late update,
(poor internet connection)

21 Dl 100-60
21 hspu
400m run
15 squat clean 60-35
15 ring dips
400m run
9 thrusters 60-35
9 mu - pull ups

GO HARD OR GO HOME

Wednesday the 18th May

Today we tackle some power snatches, power clean and jerk, snatch grip stiff leg deadlift and a cheek little gymnastic wod which caught a few of the am crew out.

wod

15 min amrap

x5 strict walking up the walls
x12 box jumps

( every 3 mins there's a 200m run )

Friday

Dynamic warm up

Snatch balance
OHS
Hang snatch

Strength

Snatch 90% X 2
C&J 90% X 2

Clean of blocks 120% X 5 (use straps if needed)

Build up to these weights, try and nail all 90% lifts.

Wod

Part 1
Elizabeth

21-15-9

Power clean
Ring dips

Part 2
4x400m run
Work:rest ratio

1:1.5, 1:1.5, 1:1, 1:1

Thursday

Warm up the 7"s

7 c&j
7 dl
7 hc
7 pp
7 c&j

Tekkas

Deficit hspu

Mid line

3x20 ghd sit up
3x 20 reverse hypers

Wod

30 pp 60/25
30 over box jumps
30 c2b pull ups
30 deficit hspu

60 plyo hops

In remaining time of 20mins

Max c&j