29-Apr ECB Oly

WU


Snatch Skills Drills (Barbell)



Snatch 6x1 (30kg-32kg-33kg-35kg-37kg-40kg)



Split Jerk 6x3 (50kg-55kg-58kg-60kg-62kg-63kg)



Box Squat 5x5 (100kg)



Clean Shrugs 2x5 (80kg) 3x3 (100kg) Stretch

26-Apr ECB Oly

WU:
10x Band Dislocates
10x Band OHS
HFS

Snatch 6x2 (30kg-32kg-33kg-34kg-35kg-36kg)

Clean & Jerk 6x2 (40kg-45kg-50kg-53kg-58kg-60kg)

Clean Jumps 5x5 (40kg)

Stretch

25-Apr WOD

WU:
2k Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x Flying Dog
HFS

Stretch

WOD:
Cross Trainer
12 Rounds of -
60sec Jog
30sec Sprint
Time: 18min
Distance: 5.5k

Stretch

24-Apr ECB Oly

WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS

Stretch

Snatch 6x1 (30kg)

Clean & Jerk 6x2 (45kg-55kg-59kg-61kg-63kg-65kg)

Snatch Pulls 3x3 (60kg) 3x3 (70kg)

Lat Pull Down 4x8 (50kg)

Standing Press 4x8 (40-42.5kg-42.5kg-45kg)

Stretch

23-Apr WOD

WU:
1.5k Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS

Stretch

SWOD

Bench Press
Power 3x5 (82.5kg)
Wide 3x5 (72.5kg)
Narrow 3x5 (62.5kg)

Barbell Row 4x6 (62.5kg)
DB Row 3x6 (30kg)

Seated BC 3x6/6 (20kg)
Seated HC 3x6/6 (17.5kg)
RC Barbell 3x6 (25kg)

3 Rounds of -
10x Drag Curls Barbell (25kg)
10x Dips

Stretch

22-Apr ECB Oly

WU:
3 Rounds of -
10x Band Dislocates
10x Band OHS
HFS

Stretch

Snatch Skills Drills (Barbell)

Snatch 6x2 (30kg-33kg-34kg-36kg-38kg-40kg)

Split Jerk 6x3 (50kg-50kg-55kg-58k-60kg-63kg)

Squat 5x5 (100kg)

Clean Shrugs 3x5 (80kg) 3x3 (100kg)

19-Apr ECB Oly

WU:
3 Rounds of -
10x Band Dislocates
10x Band OHS
HFS

Stretch

Snatch Skills Drills (Barbell)

Snatch 15x2 (25kg-40kg)

18-Apr WOD

WU:
1k Run

Stretch

WOD:
8 Rounds of -
2min Run
1min Walk
Distance 4.1k

1k Row

Stretch

17-Apr ECB Oly

WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS

Stretch

Snatch 6x1 (30kg)

Clean & Jerk 6x2 (45kg-50kg-53kg-55kg-58kg-60kg)

Snatch Pulls 3x3 (60kg) 3x3 (70kg)

Lat Pull Down 4x8 (50kg)

Standing Press 4x8 (40kg-45kg-45kg-45kg)

Stretch

16-Apr WOD

WU:
1.5k Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch

SWOD
DB Bench Press 3x6 (30kg)
DB Incline Bench Press 3x6 (27.5kg)

Cable Fly 3x6 (86kg)
Reverse Cable Fly 3x6 (59kg)



Barbell Row 4x6 (70kg)
DB Row 3x6 (30kg)

Seated BC 3x6/6 (20kg)
Seated HC 3x6/6 (17.5kg)
RC Barbell 3x6 (25kg)

3 Rounds of -
10x Drag Curls Barbell (25kg)
10x Dips

Stretch

15-Apr ECB Oly

WU:
10x Band Dislocates
10x Band OHS
HFS

Stretch

Snatch Skills Drills (Barbell)

Snatch 6x3 (30kg-33kg-34kg-36kg-38kg-40kg)

Split Jerk 6x3 (40kg-45kg-50kg-55kg-58k-60kg)

Squat 5x5 (105kg)

Clean Shrugs 3x5 (80kg) 3x3 (100kg)

Barbell Complex:
3 Rounds of -
6x UR Row onto toes
6x Muscle Snatch
6x Squat to Press
6x Good Mornings
12x Alertnate Lunge

13-Apr ECB Oly

WU:
3 Rounds of  -
10x Band Dislocates
10x Band OHS
10x Back Raise
HFS

Snatch 6x2 (30kg-30kg-32kg-34kg-37kg-40kg)

Clean & Jerk 6x2 (45kg-50kg-53kg-55kg-58kg-60kg)

Squat 5x5 (100kg)

Stretch

11-Apr WOD

WU:
1k Run
3 Rounds of  -
10x Squats
10x PU
10x Back Raise
10x Flying Dog
HFS

Stretch

SL Step Bench Squats x6/6

SL Step Up x6/6
Bulgarian Squats x6/6

Back Extension Test
Time: 1'35

WOD:
400m Run
21x PU
21x Squats
400m Run

15x PU
15x Squats
400m Run

9x PU
9x Squats
400m Run
Time: 9'27
Stretch

10-Apr ECB Oly

WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS

Stretch

Snatch 6x1 (30kg)

Clean & Jerk 6x2 (40kg-45kg-50kg-57kg-61kg-63kg)

Snatch Pulls 3x3 (60kg) 3x3 (70kg)

Lat Pull Down 4x8 (50kg)

Standing Press 4x8 (40kg-40kg-45kg-48kg)

Stretch

9-Apr WOD

WU:

1k Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch

SWOD
Bench Press
Power 3x5 (80kg)
Wide 3x5 (72.5kg)
Narrow 3x5 (60kg)

Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)

Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (15kg)
RC Barbell 3x6 (20kg)

3 Rounds of -
10x Drag Curls Barbell (20kg)
10x Dips

1K Row

Stretch

8-Apr ECB Oly

WU

Snatch Skills Drills (Barbell)

Snatch 6x3 (30kg-35kg-35kg-36kg-37kg-40kg)

Split Jerk 6x3 (Clean to start: 40kg-45kg-48kg-50kg-53kg-56kg)

Box Squat 5x5 (100kg)

Clean Shrugs 2x5 (80kg) 3x3 (100kg) Stretch

5-Apr ECB Oly

WU:
10x Band Dislocates
10x Band OHS
10x Back Raise
HFS

Snatch 6x2 (30kg-34kg-38kg-40kg-40kg-40kg)

Clean & Jerk 6x2 (45kg-49kg-54kg-55kg-55kg-55kg)

Squat 5x5 (90kg)

Stretch

4-Apr WOD

WU:
1k Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x Sliders
HFS

Stretch

4 Rounds of -

SL Step Bench Squats x6/6
SL Step Up x6/6
Bulgarian Squats x6/6

WOD:
6 Rounds of -
300m Run
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Left Arm
Time: 12'20

Stretch

3-Apr ECB Oly

WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS

Stretch

Snatch Combos 2x(2-2-2) (30kg)

Snatch 6x1 (40kg)

Clean & Jerk 6x2 (40kg-45kg-50kg-55kg-60kg-60kg)

Snatch Pulls 3x3 (60kg) 3x3 (70kg)

Lat Pull Down 4x8 (50kg)

Standing Press 4x8 (40kg)

Stretch

2-Apr WOD

WU:
1.5k Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch
SWOD
Bench Press
Power 3x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x5 (60kg)

Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)

Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (15kg)
RC Barbell 3x6 (20kg)

3 Rounds of -
10x Drag Curls Barbell (20kg)
10x Dips

1K Row

Stretch

1-Apr ECB Oly

WU


Snatch Skills Drills (Barbell)

Snatch 6x1 (40kg-40kg-41kg-41kg-40kg-40kg)

Split Jerk 6x3 (Clean to start: 40kg-45kg-50kg-55kg-59kg-60kg)

Box Squat 5x5 (90kg)

Clean Shrugs 2x5 (80kg) 3x3 (100kg)   Stretch