Monday 23rd November

Back Squat 4-4-4-4-4

  • Increase from last week
  • Same weight across all sets


3 Rounds for max reps

  • 30 Secs on each
  • 32/24kg Throughout

Russian Kb swings


Left side push press


Russian kb Swings


Right side Press


Tuesday 19th May

Reminder that Quwwa barbell will run at 8 am tomorrow morning


Push press 5 sets of 8 reps – after warm up build to max in 5 sets

4 sets of 750 m row @ 80-85% rest 90 secs between sets- aim is to achieve the same or better per set
Quwwa Barbell

Clean drills 1×3
clean from hips 6×2
Push press 5 x 10 reps
Front squat 5 x 5 reps 50-60% 1rm – speed work
4 rounds
Barbell bent over row x 20
Barbell Squat jumps x15 image



Tuesday 28th April

Movement prep
2 mins passive hanging
Barbell smash – tricep
Banded ankle mobs
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

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