Squat Session

Warmup:
Mobilise/Stretch

10 Squats
10 Pullups
10 Pushups
10 HSPU
30secs L-sit
x3

Workout:
A. Build quickly to a tough 1 rep in the high bar back squat
B. Perform Back Squat AMRAP @85% of this score
C. DB Split AMRAP per leg @ 1/3 of Bodyweight with DBs - 1 set per leg rest 2mins between legs

Cadence

Warmup:
Mobilise and Stretch

10 Broad jumps
10 Pressups
x3

Light jogging and agility ladder work

Workout:
30 m sprint
walk back x 3
(rest 3 min b/t sets x 3 sets)

That's 9 sprints in total

Then:
Run 5k

Oly focus

Warmup:
Mobilise/Foam Roll

Pullups
HSPU

Kettlebell complex

Light Clean and Jerk

Workout:
A. Clean and Jerk - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
B. Clean Pulls - 2 sets x 2 reps: rest 3 min
C. Snatch Balance @ 60%; 2 sets of 3 reps; rest 2 min

Stretch

Sunday Snatch Session

Hi guys,

Welcome to the Bsc blog!

We will be documenting the training that goes on here. If you are interested in what we do here please come along and try it.

Warmup:
Mobilise/Foam Roll

3 rounds:
5 Box jumps
10 Kettlebell swings

Burgener warm-up

Tractor tyre flips

Workout:
A. Snatch - (65% x 2, 70% x 2, 75% x 1, 80% x 1) x 2; rest 3 min
B. Snatch Pulls - 2 sets x 2 reps: rest 3 min
C. Back Squat @ 90%; 5 sets of 1 rep; rest 3 min