Week A8, Day 7

11:07mins

SFG Prep Day 1 – Single 24kg
Swing x 15
Clean & Press x 5/5
Swing x 5/5
Clean & Front Squat x 5/5
H2H Swing x 20
Turkish Get-Up x 1/1
Swing x 15
Snatch x 5/5
Swing x 5/5
30sec rest between lifts

Week A8, Day 6

85mins

Turkish Get-Up + Windmill
16kg x 2x2/2
20kg x 2/2
24kg x 1/1
32kg x 1/1

Bent Press
16kg x (1,2,3) x 1/1
20kg x (1,2,3) x 1/1
24kg x (1,2,3) x 1/1
32kg x 3/3

5mins rest between sets

Snatch 20kg x 100/9:00mins
(10/10) x 1 every 2mins

Week A8, Day 5

25mins

 

‘Armor Building’Complex – Double 16kg’s x 15/20:00mins

Cleans x 2

Press x 1

Front Squats x 3

 

Perform in sequence for AMRAP

Hardstyle Plank 3x30sec

Pull-ups 1x5

Flexed Dead Hang x 40sec

Week A8, Day 4

30mins

A1 Double Clean & Press 20kg’s x 3
A2 Double Front Squat 20kg’s x 3

Alternate A1 and A2, with 2mins rest between sets, for 6 rounds

Hardstyle Plank 2x30sec

Throughout the day
Double Clean & Press 20kg’s x 5x3

Week A8, Day 3

30mins

A1 Get-Up segment series 24kg x 1/1
A2 Turkish Get-Up 16kg x 5/5
A3 Turkish Get-Up 32kg x 1/1

Snatch 16kg x 100/4:55mins
(10/10) x 5

Hardstyle Plank 3x20sec

Hanging Leg Raise 2x5

Week A8, Day 2

Throughout day

Long Cycle Clean & Jerk 16kg’s x (2,4,6) x 5

Week A8, Day 1

35mins

Bent Press 16kg x (2,2,2,2) x 1, 24kg x (2,2,2,2) x 1, 32kg x (2,2) x 1
5mins rest between series

Snatch 24kg x 96/12:00mins
(8/8) x 6

Week A7, Day 7

15mins

Kettlebell Complex – single 16kg
Clean & Front Squat x 5/5
Swing x 10/10
Clean & Front Squat x 5/5
Clean & Press x 5/5
Clean & Front Squat x 5/5
Turkish Get-Up x 5/5
Clean & Front Squat x 5/5
Snatch x 10/10
Clean & Front Squat x 5/5
12:55mins

Week A7, Day 6

40mins

Kettlebell Complex – single 16kg
Swing x 10/10
Clean & Press x 5/5
Swing x 10/10
Clean & Front Squat x 5/5
Swing x 10/10
Turkish Get-Up x 5/5
Swing x 10/10
Snatch x 10/10
Swing x 10/10
10:15mins

Kettlebell Complex - double 16kg’s
Clean & Press x 5
Swing x 20
Clean & Press x 5
Clean & Front Squat x 5
Clean & Press x 5
Turkish Get-Up x 5/5
Clean & Press x 5
Snatch x 20
Clean & Press x 5
17:55mins

Week A7, Day 5

20mins

A1 Double Clean & Press 20kg’s x (1,2,3)
A2 Double Front Squat 20kg’s x 5

Perform A1, then A2, in sequence, for 4 rounds.

2mins rest between sets

Partial Pull-ups, top-range 2x10

Week A7, Day 4

40mins

A1. Get-Up segment series 24kg x 1/1
A2. Turkish Get-Up 16kg x 3/3
A3. Turkish Get-Up 32kg x 1/1

Perform A1, then A2, and A3, in sequence, for 2 rounds.

Week A7, Day 2

30mins

Long Cycle Clean & Jerk 16kg’s x (2,4,6)x5
Every 5mins

Front Snatch 16kg x 2x(10/10)

Hanging Leg Raise 2x5

Week A7, Day 1

35mins

Double Military Press 16kg’s x 5x8
One-Legged Deadlift 16kg’s x 3x5

4mins rest between sets

Neck Bridges x 5mins

Iso pull-ups, 10sec holds @ 5 positions