Wednesday 29th April

Pulling strength and core work.

Bullet proof shoulders x 2
T-w-goblet squat y 10-10-5
Scapular push ups x15
Internal/external rotations x10/10

Shaping
Hollow body/back arch tabbata

Strength
3 rounds
Banded pull downs x10
Barbell curls x 10
Tempo Ring row x 5 @ 4242

Core
3 rounds
Turkish get up x5 each side
Ghd sit up x12-15

Tuesday 28th April

Movement prep
2 mins passive hanging
Barbell smash – tricep
Banded ankle mobs
Activation
Banded straight arm pull down for lat activation.
Ghd glute ham raises for….well as it says glute ham activation 😉
Warm up
Clean and jerk drills

Workout
Clean and Jerk
15 mins to est a 1rm squat clean and split jerk

in pairs complete as many rounds as possible in 10 mins – alternating each exercise
10 push press 50/30kg
10 box jump 24/20
10 kettlebell swing 32/24kg

image

image

Sunday 26th April

Heavy day – Squat day

Movement prep
Bretzle
knee to chest
half kneeling hip flexor
single leg tactical frog
single leg lowering
ACTIVATION
side lying clam
kneeling glute ham raises
supine banded psoas march

WORKOUT
A. Tempo Back squat 7×3 at 32×3

B1. Kb walking lunge 3×10
B2. Strict pull ups 3 x 5-7+

Thursday 23rd April

movement prep/warm up
barbell smash
tricep/hamstring

Clean drills
STOH drills
workout
20 mins to find a max complex

Squat clean to Thruster to push press to push jerk to split jerk.

Here’s a little motivation for today’s wod!

Wednesday 22nd April

Great work on today’s heavy squats! Massive improve,ent on people’s positioning, balance and control keep up the good work #TeamQuwwa

Some good old pull up strength and core work today #activerecovery

Gymnasty

Bulletproof shoulders x2
T-w-goblet squat y 10-10-5
Scapular push ups x15
Internal/external rotations x10/10

Shaping
Hollow body/back arch tabbata

Strength
3 rounds
Scapular retractions x10
Kip swing drill x10 – focus on hollow and arch
Ring row/strict pull up x10/5

Core
3 rounds
Turkish get up x5
Ghd sit up x12-15

imageimage

Tuesday 21st April

Heavy day

Movement prep
Bretzle x 5 breathes
Rolling x5
knee to chest x 8
half kneeling hip flexor x30 sec
single leg tactical frog x10
single leg lowering x10
activation
side lying clam
kneeling glute ham raises
supine banded psoas march

Workout
Back squat
6×4 at 32×4

Single leg good mornings
5 x 10 with barbell only

Monday 20th April

movement prep/Warm up
banded shoulder stretch 2 mins per side

2 sets
scapular push ups x15
Wall slide 5 raises x
goblet squat half Y 4 raises each arm

workout
a.Strict press 3 x10 at same load.

b. EMOM 12
8 Hang Power Clean 50/25
8 Bar over Burpees

image