20-Aug WOD

WU:
1000m Row
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x Floor Sliders
HFS

Massive Stretch & Foam Roll

WOD:

3 Rounds of -
30kg Bench 5x Power / Wide / Narrow

3 Rounds of -
5x 60kg Clean Pull
5x 60kg Snatch Pull

BC 3x6 (15kg)
HC 3x6 (15kg)

Stretch

19-Aug ECB Championship Program Week 1 Session 1

WU:
Band Work
Stretch

Snatch Combo 6 Rounds of 2/2/2-Snatch/Snatch Squat/Drop Snatch(30kg)

C&J
2x2 54kg
2x2 57kg
1x1 60kg

WU@ Clean Pulls 2x5 (40kg)
WU@ Front Squat 3x3 (40kg)
Back Squat
5x 80kg
4x 90kg
3x 100kg
2x 110kg
2x 115kg

Stretch

16-Aug ECB Oly

WU:
Band Work
Stretch

Snatch 8x2(30kg-35kg-40kg-42kg-43kg-45kg-45kg-45kg)

HCP 3x5 (40kg)

Front Squat 3x5 (40kg)

C&J 8x2 (4x50kg-4x55kg)

Front Squat 5x5 (60kg-65kg-70kg-75kg-80kg)

Stretch

15-Aug WOD

WU:
500m Row
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x Floor Sliders
HFS

Massive Stretch & Foam Roll

WOD:

5 Rounds of -
Barbell Good Mornings < br /> Barbell Front Squat < br /> Lat & Hips Stretch < br />
CORE:

Myo Crunch 3x10
10x Cat Vomit

Stretch

14-Aug ECB Oly

WU:
Band Work
Stretch

Snatch 10x1 on the min 40kg
C&J 8x2(3x50kg-3x55kg-2x58kg)

Standing Press 5x5 (40kg-45kg-50kg-50kg-50kg)
Stretch

13-Aug WOD

WU:
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
HFS

Stretch & Foam Roll

SWOD:

Bench Work 3x5 40kg (Power, Wide & Narrow)

BO Row 4x5 (60kg)
Deadlift Power Clean Grip 5x5 (90kg-100kg-110kg-120kg-120kg)

TYI 4x8 (3kgs)

BC 3x6 (17.5kg)

HC 3x6 (17.5kg)

Stretch

12-Aug ECB Oly Deload

WU:
Band Work
Stretch

Snatch 8x2 (30kg-35kg-40kg-40kg-40kg-40kg-45kg-45kg)

Box Jerk 8x2 (60kg-65kg-70kg-75kg-80kg-80kg-80kg)

Stretch

7-Aug ECB Oly

WU:
Band Work
Stretch

Snatch 8x2(30kg-35kg-40kg-40kg-40kg-45kg-45kg-45kg)

C&J 8x2(55kg)

Standing Press 5x5 (50kg)
Bent Over Rows 5x5(50kg)
Stretch

6-Aug WOD

WU:
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch & Foam Roll

SWOD:

Deadlift Power Clean Grip 5x5 (90kg)

Squat 5x5 (70kg)

TYI 4x8 (2.5kgs)

Stretch

Comments:
left wrist is a little fooked, think i hyper-extended it!

5-Aug ECB Oly Deload

WU:
Band Work
Stretch

Snatch 8x2 (30kg-35kg-40kg-40kg-40kg-40kg-45kg-45kg)

Box Jerk 8x2 (60kg-65kg-70kg-75kg-80kg-80kg-80kg)

Stretch

2-Aug ECB Oly Deload

WU:
Band Work
Stretch

Snatch 8x2(38kg)

C&J 16x1 on the min 50kg

Stretch

1-Aug WOD

WU:
3k Cycle
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch & Foam Roll

SWOD:

3 Rounds of -
5x Behind the head Press (20kg)
5x Good Mornings (20kg)
5x Squat (80kg)

TYI 4x8 (3kgs)

Stretch

2k Cycle