Pump up then blow out

Bench Press 12-8-4

2 warm up sets then got for a max out 12. Then raise the weight and go for max on 8 and 4 reps. Keep a note for next time of weights used.

Pendlay Rows 10-10-10

One warm up then 3 sets of 10 reps

10 minutes Toes to bar and Toes to rings practice.

For time:

50-35-20 reps of:

KB Swings
Push Press 40/25k

Overhead Squats & Grace

Overhead Squats


Ascending weights.

or Front Squats 10-8-6-4-2

Coach will decide if you do front squats or mobilise your OHS if you struggle with it.


30 Clean & Jerks for time 60/40k – If you finish in under 2:30 do ‘Double Grace’


Tabata Burpees

Deadlifts & Chipper



Reset after each rep. Ascending weight today, not linear.

For time:

100 Double Unders
80 Power Balls
60 Sit ups
40 Swings 24/16
20 Toes to bar / Toes to rings / Knee Raises
10 Muscle ups / Pull ups / Ring Rows… x 2 for pull ups and ring rows

Finisher: DB Curls

Front Squats & DT

Front Squats


Build to a front squat 1 rep max.


6 minutes for max power output

12 Deadlifts
9 Hang Power Cleans

You choose the weight. Your score is repetitions completed x kg used on bar. This is a great practice for anyone taking part in the throwdown with CF Essex this weekend.

2 rounds untimed:

15 Tommies
15 Sit ups

Clean & Jerk and Nancy

Clean & Jerk


Technique practice building to 1rm for experienced.


Front Squat & Push Press from rack


5 rounds for time:

Run 400m
15 Overhead Squats 42.5/30k

Finisher: 30 Strict toes to bar or knee raises. Controlled no swinging.

Easter Sunday

5 sets of:

Chest to Bar Pull ups – max effort

Supersetted with

Ring Push ups – max effort

No rest between C2B and RD but take 2 mins between rounds.

10 minutes of Ring holds, TTB progressions and general rig fun.

For time:

10 Muscle ups
15 Russian Swings 32/20k
20 Box Jumps 24/20
25 Russian Swings 32/20k
30 Sit ups
25 Russian Swings 32/20k
20 Box Jumps 24/20
15 Russian Swings 32/20k
10 Muscle ups

Scale muscle ups to your hardest pull up or ring row version. Make it tough.

Become the most awesome version of you.